5 Steps to Stop Frantic Thinking and Insomnia in 1 Minute

Do you know what stress feels like in your body, mind, and spirit? Recognizing how stress appears in your life is a huge step in the right direction.

Can you name where stress hits your body? How does stress affect the quality and clarity of your thinking? Can you connect with your spirit when it is weighed down with deadlines? Can you sleep well when you’re stressed?

The impact of stress on our sleeping patterns is clear as day. We’ve all been there. We wake up at 3 a.m. and can’t get back to sleep because the same dreadful thoughts run through our brains on the repeat cycle.

But did you know that you can change the way your system responds to stress triggers in one minute?

This may seem too good to be true, but it really works. In addition to meditation, yoga, and the other practices I offer you on my website, I encourage you to consider a breathing technique specifically directed at calming the nervous system. Our breathing becomes shallow when there is anxiety, fear, or sadness. When we bring our attention to the breath, we shift the response of the whole body and calm all systems.

The breathing technique is called 4-7-8 breathing. Learn it so it’s available when you need it. Whether it’s during the workday, on a morning walk, or in the middle of a sleepless night, give it a try and let me know how it works.

4-7-8 Breathing

  1. Put the tip of your tongue on the roof of your mouth, behind your front teeth.
  2. Breathe in through your nose for a count of 4.
  3. Hold your breath for a count of 7.
  4. Breathe out your mouth with pursed lips (like you were whistling) for a count of 8.
  5. Breathe in again for a count of 4 and repeat the sequence 3 or 4 times, then return to normal breathing.

When we learn to breathe efficiently, profound healing happens in our lives.