Upworthy's book GOOD PEOPLE, now available - take a look!

Shop
 Explore 

Add Upworthy to your Google News feed.

Google News Button

Education & Information

Cruise lifeboat video tour is easing people's fears of getting stranded out at sea

We've come a very, very long way since the Titanic.

lifeboats, cruise ship, evacuation, cruise, emergency

Photo credit: Canva

Modern lifeboats are impressive vessels that can keep hundreds of passengers alive for up to a week.

Some people love cruises to the point where they actually choose to live their lives on a cruise ship, while others are totally turned off by the idea of being on a boat out on the open ocean. We've all seen Titanic and have more than enough footage of storms and shipwrecks to inform a fear of being stranded at sea.

However, scenes with half-filled lifeboats—little wooden rowboats that would definitely not survive a storm—give us a totally outdated picture of what being evacuated from a cruise ship in 2025 would look like. Thanks to the YouTube channel Cruising as Crew, we can see how modern lifeboats differ drastically from those of the past, and it's giving cruise passengers (and potential cruise passengers) a little more peace of mind about the prospect of using them.

lifeboats, cruise ship, evacuation, cruise, emergency Modern lifeboats are nothing like they were in the olden days.Photo credit: Canva

To be clear up front, it doesn't look like it would be fun to have to use one of these lifeboats. If you've got claustrophobia issues, most definitely not. If you have emetophobia issues, it probably wouldn't be a good time. But you wouldn't bake in the sun, you wouldn't starve or dehydrate, and chances are good you'd make it back to shore and have a whopper of a story to tell.

Modern lifeboats look more like capsules, and they are designed to hold a lot of people (close to 300 passengers per lifeboat on large cruise ships). Host Lindsay demonstrates how people are seated in three tiers of plastic benches, none of which look particularly comfortable but which allow for lots of people to fit into limited space. She also shows where the drinking water and food are stored. Each passenger would get half a liter of water per day—not a lot, but enough to keep you alive—and some high calorie dry biscuits. There's enough food and water for each person to survive up to a week on the boat.

- YouTube www.youtube.com

There's also other life-saving equipment such as torches, smoke floats, axes, rope, warming blankets, first aid supplies, and medicines. There's even fishing tackle, not necessarily to catch fish to eat but to give people something to do, as life on a lifeboat can be quite boring. Seasickness tablets are a must, of course—you literally have to have take them—and there are seasickness bags as well.

All in all, it's quite an impressive setup. People were happy to see a thorough explanation of what they should expect if they ever find themselves in an emergency evacuation.

"For my entire life I have thought that lifeboats are what I used to see in Titanic movie. These ones are luxurious compared to what I thought they would be. I can't imagine the maintenance cost - I mean the food, the medicine, the batteries, the diesel fuel they all gonna expire at some point so you have to keep replacing them with some time intervals."

"Best video ever! I can’t imagine sitting on metal that cramped for an hour, let alone days. I would imagine things would get tense fast. Maybe anti-anxiety drugs should be added!"

cruise, cruise ship, lifeboats, open ocean, evacuation Cruise Ship GIF Giphy

"From the bottom of my heart, a huge thank you. I’ve spent 400 days at sea on ships and this was by far the most comforting video you have ever done. I had no idea of the lifeboats contents or that we could last a week. They should show it on the entertainment system in the rooms. Please thank your officers for allowing you to show this. By far the best public relations video ever! I can’t wait to get back on a virgin ship."

"I didn’t expect the lifeboat to be that big inside and also with all that stored supply, the only thing missing was a restroom!"

Many people inquired about the toilet—or lack thereof—and apparently how people relieve themselves depends on the lifeboat. Some larger modern ones actually do have a dedicated toilet room, but most do not. Some have the equivalent of bedpans that can be emptied into the ocean or tossed overboard, and some have holes on the vessel that empty out into the water. Theoretically, a rescue would usually happen within hours, not days, so hopefully the bathroom question isn't one many people have to answer with first-hand experience.

There is another ship evacuation system that passengers don't generally use but crew members might: the Marine Evacuation System (MES). This system is a bit more…mmm, exciting?…than the lifeboat toured above. With the MES, rafts are automatically deployed and inflated along with a long inflatable chute that you drop down into to get to the boats. That's right, a chute.

Watch the MES in action:

@cruise.spotting
Marine evacuation system in action 🧐 #evacuation #marine #engineering #cruiseship #vessel #mes

Hmm, yeah, no thank you. Hopefully, neither I nor any of you reading this will ever be in a position having to use any of these life-saving apparatus, but it's at least nice to know they're there and how they work.

Happy cruising, everyone!

From Your Site Articles

Gen X mom reenacts 'coming home from school in the 80s' and it couldn't be more perfect

"This is why we turned out self sufficient, independent and successful."

Canva Photos

If you lived through an 80s childhood, this will send you back.

Generation X, made up of those born between 1965 and 1980, has many claims-to-fame in their younger years game. Gen X brought the world Prince and Kurt Cobain. We were The Goonies and The Breakfast Club. We took down the Berlin Wall while watching MTV.

But perhaps the most iconic thing about Gen X is our semi-feral childhoods of benign neglect. The standards of parenting and child rearing have shifted a lot in the past 40 to 50 years, as has the technological landscape that kids grow up in, so naturally, today's kids won't have the same childhoods previous generations had. But there's something particularly nostalgic about being a child of the 80s for those who lived it.

— (@)

One mom nailed the experience with a video reenactment of what it was like to come home from school in the 80s.

Elizabeth Stevens (@BennettPeach on YouTube) arrives at the front door in her backpack, then pulls out a house key on a string around her neck. (Ah, the "latchkey kid" era when children were expected to come home to an empty house and let themselves in.)

Then she goes into the kitchen in her Care Bears t-shirt and finds a handwritten note—in cursive, of course—on the back of an envelope. "Working late—make your own dinner, watch your brother and the dishes better be done when I get home from bowling. – Mom"

- YouTube www.youtube.com

That's right. Mom wasn't just working late, she was also going bowling while her kids were home caring for themselves.

Then we see her washing the dishes despite barely being able to reach the faucet, even with a stool, and then her making a Gen X staple—the cinnamon-sugar and butter sandwich. On white bread, of course.

In just one minute, Stevens managed to capture the essence of so many Gen X memories, as commenters shared:

"The mom notes on an unopened bill is memories."

"Nailed it! The best thing about growing up in the '70s/'80's was being ALLOWED to grow up."

"Why this video made me almost cry?? How quiet it is inside the home. Lovely."

80s childhood, 80s, 80s nostalgia, gen x, latchkey kids, gen x nostalgia, generational differences, generational humor Wash the dishes before I get home from bowling! Photo by CDC on Unsplash

"Facts!!! No babysitter, go in the house, read the note, do the chores n not let anybody in!!!! I remember the homemade the 'cinnamon bun.'"

"70s and 80s … latch key kid here elementary, junior high and high school. we turned out self sufficient, independent and successful."

"Just so frickin on point!!! All of it from the clothes to the key on the necklace to the note. Even what you chose to do for a snack. Too good!!! The windbreaker that's memories. It's all coming back to me now lol thank you for this. You have brought a huge grin to both me and my inner child."

80s childhood, 80s, 80s nostalgia, gen x, latchkey kids, gen x nostalgia, generational differences, generational humor music video 80s GIF Giphy

"I was met with a note everyday, too. On the back of an envelope, my daily chores would be listed. If I was in trouble, I would cry as soon as I saw the note....lolol Love you momma. How I wished I could have saved those notes! They were historical treasures."

Tons of people gushed over the nostalgia of remembering those "good old days" when they were given both freedom and responsibility, with many saying kids today have no idea. One thing that might surprise the younger generations was how young the theoretical kid in this video could have been. We're not talking about young teens here—kids as young as 5 or 6 could be latchkey kids, and kids any older than that were often given responsibility for looking after younger siblings. Even official babysitting jobs could start around age 11, or sometimes even younger.

— (@)

Gen X kids had learned to take care of themselves early on, which has its pros and cons. The rose-colored glasses many Gen X adults view their childhoods through can sometimes cloud the parts that were not so great about growing up in the 70s and 80s. Sure, that benign neglect resulted in resilience and independence, but for some that came at the cost of parental relationships and a sense of safety and security. We have more knowledge now about things like mental health support, parent-child attachment, and healthy relationship dynamics, and some of that learning is reflected in shifting parenting practices.

As often happens, the pendulum may have swung too far from the absent parents of the 70s and 80s to the helicopter parents of the 90s and 2000s, of course, and the "right" approach (if there is one) probably lies somewhere in the middle. But it is still fun to look back on those iconic childhood experiences with joy and humor and appreciate that they helped us become who we are today.

This article originally appeared in April. It has been updated.

From Your Site Articles

11 helpful services your Costco membership offers that you might be missing out on

From insurance to check books, Costco has so many perks.

Images via Canva/pixelfit, Leung Cho Pan

All the extra benefits and services you get with a Costco membership.

Costco is all about offering its members deals. The mega store offers two different memberships—Gold Star (which costs $65 per year) and Executive (which costs $130 per year).

"Members can stretch their savings even further with an Executive Membership," Kristen Markel, founder of Warehouse Wanderer, a blog dedicated to Costco shopping strategies, tells Upworthy. "That tier earns 2% back on nearly all purchases—including travel and car rentals—so you’re essentially stacking an additional rebate on top of Costco’s already discounted rates."

To help save extra money, Costco members shared on Reddit their favorite lesser-known perks that they get out of their membership. Here are 11 Costco services you may be missing out on:

- YouTube www.youtube.com

Car rentals

"When I need a car rental my first stop to check prices is always Costco Travel," Melissa Cid, consumer savings expert for MySavings.com, tells Upworthy. "Costco Travel consistently has some of the lowest rates on car rentals! Members get a free additional driver included, which normally adds $10 to $15 per day. That perk alone can save you more than the cost of your annual membership on a single trip."

Travel (hotels, cruises, vacation packages)

If you're looking to take a vacation in the future, check out Costco Travel for additional deals on hotels, cruises, and vacation packages.

"We used Costco Travel to book our Costa Rica vacation this Summer. I get overwhelmed planning those sometimes. They made it easy to do, and they gave us a $200 gift card when we returned!" one member shared.

Pet insurance

If you have a furry friend at home, look into pet insurance options.

"This perk can save pet owners hundreds of dollars a year on unexpected vet bills, while also giving them round-the-clock peace of mind," Tom Bean, VP of insurance services operations at Figo Pet Insurance, tells Upworthy.

- YouTube www.youtube.com

Auto and home insurance

Insuring your car and home are additional perks that Costco provides its members, who may also be eligible to receive additional discounts and benefits, such a roadside assistance, home glass repair reimbursement, and more.

Prescriptions

"Costco’s pharmacy has very low prices on generic prescriptions, sometimes even cheaper than insurance copays, and the same applies to many pet medications," says Cid. "Even over-the-counter medicine cabinet staples like allergy pills are dramatically cheaper than at drugstores. I buy a bottle of Kirkland allergy medicine at Costco for 75% cheaper than generics at my grocery and drugstores."

Discounted gift cards

"Costco members can score $100 in gift cards for about $80, and the selection includes not only restaurants and Uber Eats but I've even bought discounted Disney gift cards before!" says Cid. "If you want an easy way to save 10-25% off at a store, restaurant or entertainment then definitely checkout the current Costco gift card offerings. The physical gift cards offered in-store are great for presents around the holidays. When shopping online, the e-gift cards are quick to order for yourself for immediate use!"

@aiyannace
I love a good Costco run🙂‍↔️ #costco #membership #security #samples

Checks

If you frequently write checks, you can order them through Costco rather than your bank.

"I've ordered check books for my mom. Like 75% savings vs ordering them through my bank," one member shared.

Home improvement

Need to get some repairs done on your home? Costco offers home improvement services.

"I got a heat pump system installed by a vendor and got a great price," one member shared. "I could run it through the executive card and get cash back. About 2 years later the compressor went out. It was from a bad install and the hvac company wanted to charge me a thousands to replace it. I escalated through the ranks of the hvac company to no avail. One call to Costco corporate to complain was all it took- the hvac company apologized and replaced it for free. I appreciated having the heft of Costco behind me to make them do the right thing."

Another added, "Replaced our garage doors through a preferred vendor. It was literally the exact same door we had quoted from another company, but cost was 25% lower not to mention all the rewards on top."

And another member shared, "I purchased a garage door and opener through them. Worked out well and got a 15% shop card."

Auto purchases and repairs

You can buy a brand new or used car through Costco's Auto Program, which also offers discounts on parts and repairs, including tires.

"I bought my car via Costco," one member explained. "Went into the dealership knowing what I wanted to pay and they basically offered exactly that. I showed up with my own financing and the entire process was super easy. Would absolutely do it again."

Hearing aids

Costco also has a Hearing Aid Center, where members can have their hearing tested and purchase hearing aids.

"Friend of mine was just telling me about his experience with them with their hearing aids - super great experience and cheaper too," one member wrote.

Vision testing, glasses, and contacts

Another perk Costco offers is Costco Optical, where members can have their vision tested and purchase glasses, sunglasses, and contact lenses.

"Just got TWO pairs of glasses w progressive lenses — one progressive lenses w all the coatings and one progressive polarized sunglasses (the exact tint I wanted) — in name brand frames for under $450!!!" one member shared.

From Your Site Articles

costco membership

There's a new personality type called the 'otrovert' and one major trait sets it apart

"I feel seen for the first time in my life!"

Photo Credit: Canva

A person stands out in a crowd.

So many of us have the desire to compartmentalize our personality traits into neat little boxes. "Oh, she's such an INFJ. Oh, he's such a Gemini." Some of it is rooted (well sort of) in psychology, such as the Myers-Briggs Type Indicator, based loosely on Jungian ideas. Others rely on arguably less scientific data like stars and "rising signs." Humans aren't usually that simple.

That said, there's still value in understanding one's own personality and inclinations. Here's a confession: I've taken countless personality tests because I just couldn't figure out if I was an extrovert or an introvert. Neither description quite fit, and as someone constantly trying to understand what makes me tick, this has been frustrating.

Turns out, there are other options. The term "ambivert" got popularized in the 1930s (after being coined by Edmund S. Conklin in 1923), and it refers to a person "who has features of both an introvert (someone who prefers to spend time alone) and an extrovert (someone who prefers to be with other people) in their personality."

@tedtoks
Replying to @Factura🛄 now knowing what an ambivert is, how would you describe yourself? #ambivert #introvert #extrovert #adamgrant #psychology #TEDTalk #worklife

But for those who still don't quite relate, meet the otrovert. Just recently, psychiatrist Rami Kaminski published The Gift of Not Belonging, in which he discusses his coined term to describe a whole new type of personality. In an Insta-reel captioned "What is an Otrovert?" Kaminski mentions the polarization of introverts and extroverts. "When Jung invented the terms extrovert and introvert, he saw them as two fundamental orientations of the personality. I see the otrovert in the same way. A personality trait that faces away from the group."

He continues, "Extroverts and introverts are inherently communal, while the otrovert is an outsider to the group. In itself, it is not a problem or condition, nor is it a diagnostic label. It simply means that while most people learn to develop a sense of belonging to a specific group through social conditioning, otroverts remain social but not communal."

See on Instagram

In writer Sarjna Rai's piece, "Struggle to Fit the Mold? The 'Otrovert' Personality Explains Why" for Business Standard, they write: "Unlike introverts or extroverts, otroverts are not defined by where they draw their social energy. Instead, the concept captures people who constantly feel like outsiders, and tend to look in a different direction altogether, not necessarily aligned with the rest of the group."

While it's impossible to group people into perfect categories, Rai explains that Kaminski claims the main thing that sets otroverts apart is their "reluctance to conform to group norms."

Writer Avery White lists signs one might be an otrovert in the article "7 Signs You Might Be an Otrovert" for VegOut. Among them is preferring "high-signal conversations and low-maintenance relationships." They give this as an example: "You’ll happily spend three hours exploring one idea with one person—and then not speak for weeks without either of you taking it personally. In other words, low pressure, low expectations, high connection.

Another on the list—and this is a big one according to Kaminski—is: "You can look extroverted in public—yet feel fundamentally 'other.'" This is actually the crux of the term, and in fact, what Kaminski formed The Otherness Institute for: as their website says, "those who feel they don't belong."

The site also shares that recognizing aspects of this type in yourself and others (if it applies) will help "balance between your individuality and your function as part of the social matrix that determines your well-being. The experience of otherness in a togetherness-minded world can be emotionally bruising. Often misunderstood and misdiagnosed, otherness may lead individuals to feel strange, lonely, and unwelcome in groups. Left unidentified, otroverts' non-belonging can result in a frustrating, futile lifetime effort of trying to 'fit in.'"

See on Instagram

Some Redditors are scrambling to figure out if they fit into this category. In the subreddit r/INTP (referencing one of the Myers-Briggs personality types), the OP asks, "Maybe I am an 'otrovert?'" Under this, they write, "Dr. Kaminski described the otrovert child as 'neurotypical, friendly, curious, well-adjusted, and often popular' yet 'they resist being pressured into group activities.'"

While this can seem inconsequential in childhood, joining the peer group "becomes critically important" in adolescence, said the psychiatrist, and teens "start to gauge their self-worth based on the group’s ranking of popularity (or unpopularity).'

"Membership in a group, no matter how lowly, is better than being an outsider," he added. "Otroverts, however, are comfortable with being outsiders and find it impossible to feel like insiders, regardless of how welcome they are.'

There are a handful of commenters who feel seen, but many push back, claiming the term could easily apply to other personality traits. One writes, "I think it's easy to resonate with this description... but as some warning noted, there aren't enough studies done about this term that people should be running to adopt it. I resonated with it after reading about it... But I have ADHD and persistent depressive disorder... both of which coincide with the descriptions of an otrovert."

Time will tell if this new term sticks, but for now, it's helping a lot of people feel more understood.

From Your Site Articles

personality types

'Fear-setting': How a bestselling author conquers anxiety by writing down worst nightmares

To conquer fear, one must define it, entrepreneur Tim Ferriss says.

Credit: George Kao

Tim Ferriss is teaching a masterclass in achieving your goals.

What if I told you the secret to success isn't setting goals—but setting fears?

In a world obsessed with vision boards and goal-setting apps, bestselling author Tim Ferriss is dropping truth bombs that flip conventional wisdom on its head: "Defining your fears is more important than defining your goals."

What?

This simple shift in perspective helped Ferriss change his life—and countless others—to break free from paralysis and take the bold actions he'd been dreaming about for years.

- YouTube www.youtube.com

Welcome to the life-changing practice of fear-setting—a monthly ritual that could be the missing piece in your personal development puzzle.

Why our fears keep us stuck (and how to turn them into fuel)

Picture this: You're lying in bed at 3 a.m., your mind racing about that "risky" career change you've been contemplating for years. The voice in your head whispers all the myriad ways it could go wrong—financial ruin, professional embarrassment, that meme of Marnie from Girls where she says, "Let's make fun of the girl who took a risk and put herself out there creatively." What if that were you?

Here's the funny thing about fear: it's a master manipulator. Fear warps our thinking, causing our brains to exaggerate potential disasters while overlooking the cost of staying stuck. Before long, we become prisoners of our own imagination, suffering more in our minds than we would in real life.

But what would happen if we could flip the script? Instead of running from our fears, we could cut them open and realize that the monster we've been running from all this time was nothing more than a stack of clothes, piled up on a chair.

Enter Tim Ferriss' fear-setting exercise—a systematic approach to transforming paralyzing anxiety into empowering action.

The 7 questions that changed everything

Tim Ferriss is an all-American multi-hyphenate: he's an entrepreneur, author, podcaster, and one of the most influential figures in today's productivity and lifestyle design space. Wired called him "the Superman of Silicon Valley." His multi-faceted empire includes five #1 New York Times bestsellers, including The 4-Hour Workweek and Tools of Titans: The Tactics, Routines, and Habits of Billionaires, Icons, and World-Class Performers. Ferriss also hosts the eponymous The Tim Ferriss Show podcast, the first business/interview podcast to exceed 100 million downloads. (It has now exceeded one billion downloads, by the way.)

In short, this is a person who knows a thing or two about high achievement.

Tim Ferriss revealed that he dedicates up to half an hour each month to confronting his fears head-on through seven critical questions. It's a thorough and rational dissection of what scares him the most.

Question 1: What's your nightmare?

Define your nightmare. What is the absolute worst that could happen if you followed through with what you're considering?

Get specific. Avoid writing broad fears, such as "failure." Remember, this is an activity designed to let your brain go into full disaster mode: use your creativity and imagination.

For example, you want to start painting, even though you know nothing about it and are "too old" to begin a new hobby. But what would happen if you took a class or started going to museums more often? Seriously, what's the worst that could happen?

People start pointing and staring at you, the most out-of-touch person ever to exist? Your teacher comes to look at your work and starts laughing uncontrollably? Write it all down in painful detail. Then Ferriss advises, rate the permanent impact scale on a scale of 1-10. You'll often discover that your worst-case scenarios aren't life-ruiners—or, not even likely to happen at all.

Then, ask yourself: Would it be the end of your life? Are these things really permanent? How likely would they actually happen?

Question 2: How could you repair the damage?

If the very worst were to happen, how could you rebuild, even temporarily? Could you get your money back from the art institution? Leave a scathing review on Yelp? Go into therapy for your troubles? Often, we discover that the road to recovery is more possible than we imagined.

Question 3: What are the benefits of trying?

Ask yourself, what are the outcomes or benefits, both temporary and permanent, of more likely scenarios?

Fear-setting turns into sunsetting. Let's change it up: even if you don't achieve complete success (ex., your art teacher tears up when reviewing your first painting project and suggests someone should hang it in the Louvre), what could you gain just from putting yourself out there? New skills, confidence, friends, experiences?

Now, rate these benefits on a scale of 1 to 10 as well. Compare these with the numbers you provided in question #1. Are you shelving your dreams, a potential 9 (!), just because of an unrealistic fear that you rated a 3?

- YouTube www.youtube.com

Question 4: What if you were starting over today?

If you were fired from your job today, what would you do to get things under financial control?

Imagine this scenario and run through questions 1-3 above. If you quit your job to test other opportunities, how could you later get back on the same career track if you absolutely had to?

This question isn't fear-mongering (remember, this is fear-setting.) It builds resilience by reminding you of your resourcefulness. Could you freelance? Take a part-time job? Sell possessions? You're more capable of handling setbacks than you think.

Question 5: What are you putting off out of fear?

"Usually, what we most fear doing is what we most need to do," Ferriss rationalizes. "A person's success in life can usually be measured by the number of uncomfortable conversations he or she is willing to have."

That phone call. A difficult conversation. That creative project. Fear of the unknown often prevents us from taking the very actions that could transform our lives. Define the worst-case scenario, accept it: then do it. Promise yourself to do one thing every single day that you fear.

Question 6: What's the cost of doing nothing?

What is it costing you—financially, emotionally, and physically—to postpone action?

This may be the most crucial question of all, says Ferriss. If you don't pursue what excites you, where will you be in one year? Five years? Ten years? Inaction is the most significant risk of all.

Question 7: Well, what are you waiting for?

"If you cannot answer this without resorting to the concept of "good timing," the answer is simple: You're afraid, just like the rest of the world," writes Ferriss.

In that case, it's time to start again: Measure the cost of inaction. Realize the unlikelihood and repairability of most missteps. Develop the most critical action of those who excel and enjoy doing so: action.

man, journaling, success, fear, setting Fear-setting once a month can change your life. Photo credit: Canva

The psychology behind why fear-setting works

Fear-setting is rooted in Stoic philosophy, specifically, the practice of premeditatio malorum: deliberately imagining potential hardships to reduce their psychological impact. Modern psychology confirms what the Stoics knew all along: when we define our fears with specificity, they lose their power over us.

Here's why this approach is so practical:

It manages catastrophic thinking. Vague fears can feel like an ocean: overwhelming and impenetrable. However, specific fears are manageable.

It reveals our hidden resilience. Most people underestimate their ability to recover from setbacks.

It exposes the actual cost of inaction. No one likes losing or embarrassing themselves, but fear is a funny thing: we often ignore the losses that come from not acting.

Your action plan: 30 minutes that could change your life

"I am an old man and have known a great many troubles, but most of them never happened." —Mark Twain.

Ready to try fear-setting yourself? Set aside 30 minutes this week. Grab a notebook and work through the seven questions above. Push yourself to be brutally honest: this exercise only works if you're willing to confront your fears directly.

- YouTube www.youtube.com

Tim Ferriss has used this exact process to make significant decisions in his life. And remember that lengthy paragraph earlier? Things turned out pretty well for him.

So, what do you have to lose? Apparently, the answer is "quite a lot." Track down your favorite pen and get to fear-setting. Your future self thanks you.

From Your Site Articles

personal development

Doctor's unique '4-7-8' relaxation technique could help you fall asleep on-demand

It works much better than staring at the clock.

via Andrea Piacquadio/Pexels

The 4-7-8 technique can help you fall asleep.

Here's a rhetorical, but important question: Are you having a hard time falling asleep? If so, you're not the only one. Falling and staying asleep typically becomes more difficult as adults get older. We spend less time in deep sleep and REM sleep, and we struggle to fight off our worries and anxieties while lying in silence. Did you know there's actually a name for the phenomenon where you keep yourself awake by lying there and wondering why you're still awake? It's called "spectatoring" and it's incredibly frustrating.

Worse yet, the older we get the more likely we are to wake in the night and have trouble falling back asleep. This is why more and more Americans are turning to white noise, melatonin, meditation apps, special pillows, and anything they think can help them get most rest.

Fortunately, a doctor has shared the “most powerful” relaxation technique he knows, and it doesn’t require any equipment or cost a dime.

sleep, dr. andrew weil, fall asleep fast, relaxation techniques, breathing techniques, calm, anxiety, science, meditation Ever stare at the clock and repeatedly wonder why you can't fall asleep? It's called "spectatoring." Photo by Mpho Mojapelo on Unsplash

Dr. Andrew Weil has dubbed it the 4-7-8 method and it’s backed up by science.

Dr. Weil is an expert in integrative medicine and the founder and director of the Andrew Weil Center for Integrative Medicine at the University of Arizona.

The technique is simple:

Breathe in through your nose while you count to 4.
Hold your breath while you count to 7.
Exhale while you count to 8.

It's a unique protocol, especially when compared to another popular technique like Box Breathing. Box Breathing calls for an inhale, hold, exhale, and another hold of equal time (4 seconds). The extended exhale, in particular, is what makes Dr. Weil's 4-7-8 so original.

Here's Dr. Weil explaining his method:

- YouTube www.youtube.com

Dr. Weil says the method creates a "very pleasant, altered state of consciousness" that you may not experience the first time but will come as a "reward" of regular practice. Dr. Weil insists that the 4-7-8 technique is a practice, and you must do four breath cycles at least twice a day to get the benefits. "After a month, you can increase to 8 breath cycles if you're comfortable with it," adding that's the "absolute maximum."

Dr. Weil says that 4 to 6 weeks of doing the practice can lower heart rate, improve blood pressure, digestion and circulation and can promote sleep. A study published in Physiological Reports agrees, saying that practicing the 4-7-8 technique reduces heart rate and blood pressure for several minutes. It's important to note, though, that research is limited on the longterm benefits of 4-7-8 and experts urge us not to overhype it as more than it is.

4-7-8 is also an easy, fast, and effective way to help you fall asleep.

sleep, dr. andrew weil, fall asleep fast, relaxation techniques, breathing techniques, calm, anxiety, science, meditation Deep, intentional breathing may jumpstart melatonin production, helping us sleep. Photo by Alexander Grey on Unsplash

"If you get up in the middle of the night for any reason, it is the most effective anti-anxiety technique that I've found,” Dr. Weil says.

Deep breathing, interestingly enough, has been shown to increase melatonin production in our bodies; that's the hormone that signals to our body that it's time to sleep. Combined with its ability to calm our mind and body, it's no wonder that intentional breathing exercises can put us to sleep in no time.

Why does deep breathing help us calm down and relax so effectively? There are a few reasons. First, when we're stressed or anxious, our breathing naturally becomes more shallow and irregular. Breaking that anxious breath pattern signals to our body that things are OK, that we're in control. Counting and being mindful of our breath also gives our mind something neutral to focus on instead of the usual chaotic images, intrusive thoughts, or worries. Third, deep breath settles down the part of our nervous system that controls our "fight-or-flight" response — and helps with elevated heart rate and muscle tension.

Remember again that 4-7-8 breathing is a practice. It can be used situationally to great effect, but for the best benefits its founder urges you to try it every single day for a cycle of 2-8 cycles.

This article originally appeared last year. It has been updated.

From Your Site Articles