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Doctor's unique 4-7-8 technique could fix your sleep problems instantly

Try this next time you're staring at the clock wondering why you can't sleep.

via Andrea Piacquadio/Pexels
The 4-7-8 technique can help you fall asleep.

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, meditationEver 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:

  1. Breathe in through your nose while you count to 4.
  2. Hold your breath while you count to 7.
  3. 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:

- YouTubewww.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, meditationDeep, 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.

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Influencer admits to not being ‘naturally pretty,’ people are demanding more do the same

“We need more influencers like you!”

Photo credit: Canva

Influencer admits she's not 'naturally pretty' breaking down changes

Influencer is a word that has seeped into the lexicon all over the world. It's now considered a legitimate career option that Millennials and Gen Zers have fully taken advantage of, as it can be lucrative. But just like magazines, everything you see on social media isn't real. Influencers highly curate their content, even the ones that have "messy" homes. It's curated mess much of the time.

The other area that is highly curated is the image viewers see of the person making the content. Oftentimes they look incredibly put together causing people to believe their "no makeup" makeup is the way they naturally look. An influencer named Mila has decided to set the record straight after consistently receiving comments saying that she's naturally pretty. Mila adamantly contends that she is in fact not naturally pretty and doesn't want people to think that she is.

influencers; social media; social media mental health; mental health; plastic surgery; social media filterswoman leaning on wall Photo by Wesley Tingey on Unsplash

Social media has been linked to low self-esteem in both young teenage girls and boys causing other mental health issues such as body dysmorphia, eating disorders, depression and anxiety. Some cite the heavily edited and curated photos of influencers and celebrities on the platforms as contributing factors. Given this information, it seems more influencers are ripping the filter off to show that they don't even look who they portray once the filters fall.

Mila shares her reason for people not to fall for her being a naturally pretty person in a now viral video shared across multiple social media platforms. The seemingly makeup free beautiful blond says, "I don't want anyone to ever think that I'm like naturally pretty or I naturally look like this. My hair is bleached. Eyebrows are dyed and groomed. Eyelashes, eyelash serum. If I don't have an eyelash serum on I don't have eyelashes."

influencers; social media; social media mental health; mental health; plastic surgery; social media filterswoman in black off-shoulder shirt sitting on brown wooden stairs Photo by Jon Ly on Unsplash

The woman then starts pointing out sections on her face where she receives botox before adding, "I've had multiple lip flips in my life. Nails are busted but they are in fact fake. Tan is fake. Teeth are not fake but they were thousands of dollars and five years worth of braces and dental work and then on top of that, whitening the f**k out of my teeth every single week so they look like this. None of this is natural. I don't want any young girl following me to think that this is a natural beauty standard."

While Mila admits that there may be some people out there that just naturally wake up looking like that, she does not. She explains that she's spent a lot of money to look the way she does so she can feel her best. It seems that she's hoping her honest video reaches teenagers who are falling into the trap of believing that people on the internet are naturally beautiful without trying. People in the comments were thrilled with the influencers honesty with some wanting others to do the same.

"WE NEED MORE INFLUENCERS LIKE YOU!!!!!" one person exclaims.

"THANK YOU! I would have needed this content when I was a kid," someone else says.

"Thank you. Sometimes I forget that people (can) get things done and I just assume everyone is as pretty as they come while scrolling," another writes.

influencers; social media; social media mental health; mental health; plastic surgery; social media filterswoman getting cosmetic injectionsPhoto credit: Canva

"Thank you. Sometimes I forget that people (can) get things done and I just assume everyone is as pretty as they come while scrolling," someone shares.

Another commenter shares that she hopes things will go further, "This is definitely a huge step in the right direction. Maybe one day we can prove to little girls that it doesn’t take so much work to feel our best. Maybe we don’t feel the need to spend sooooo much time effort and hard earned money to finally feel content in our skin. Cause if it requires all of that maybe it’s not really contentment. Nothing against OP just bringing up a thought I had when I saw it."

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Mental Health

Psychologist Carl Jung believed these five specific things will lead you to a happier life

"Happiness is such a remarkable reality that there is nobody who does not long for it."

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A happy woman in a field.

If you've ever taken the Myers-Briggs personality assessment (ENFJ here), you've had at least a splash of Jungian psychology. Some of it's rather complicated, involving one's shadow selves and emotions—which tracks, as Jung was a complicated thinker.

When it comes to having a fulfilled life, Jung's baseline is actually quite simple: he believed there were five essential elements for a life of contentment.

As part of the Happiness Project, celebrated author Gretchen Rubin relayed Jung's "key elements to happiness" on Psychology Today in 2012. She shares that journalist Gordon Young asked Jung in 1960, "What do you consider to be more or less basic factors making for happiness in the human mind?"

carl jung, happiness, psychologist, therapy, psychologyA portrait of Carl Jung.en.m.wikipedia.org

These were Jung's answers:.

1. "Physical and mental health."

This might seem like a no-brainer, but much like fellow psychologist Abraham Maslow's well-known Hierarchy of Needs, there must be a basic ground floor under us to secure a road to happiness. For Maslow, it was labeled "physiological" at the bottom of a pyramid—meaning the ability to breathe, eat, and drink water. Basic elements to stay alive. Jung added to "physical health" or basic mental health such as a functioning mind that allows an individual to wake up and function, even at the most elementary level.

2. "Good personal and intimate relationships, such as those of marriage, the family, and friendships."

Again, similar to Maslow's third rung on the hierarchy pyramid, connection is key, no matter what form it takes. Getting along with people in your life—your spouse, parents, friends—brings happiness. Maslow called it love. Jung called it "intimate."

3. "The faculty for perceiving beauty in art and nature."

This one deviates from Maslow a bit. Jung stressed the importance of keeping a sense of wonder about the universe by seeing beauty in the world around you, especially in nature. Just as important as beauty in nature, though, is beauty also in the art (music, paintings, dance, literature) created by those around us.

4. "Reasonable standards of living and satisfactory work."

Here, Jung suggests that one's home and workplace be "reasonable and satisfactory." Some may argue to aim higher, but Jung is essentially saying that without these basic building blocks met, there's little chance of achieving happiness.

5. "A philosophic or religious point of view capable of coping successfully with the vicissitudes of life."

Here is where Jung lines back up with Maslow. One doesn't have to be religious, but having some sort of philosophical lens to think about the "bigger picture" of life is important in terms of happiness. For Maslow, this was described as self-actualization, but Jung focused it more on how one "copes" with unanswered questions and our place in the vast universe.

- YouTubewww.youtube.com

Of course, even Jung himself tinkered with these ideas until he passed. It's hard to sum up "happiness" in a way that applies to every single human's needs. Jung famously stressed that happiness can't be defined without also understanding sadness.

A thread on Reddit entitled "Do you agree with Jungian 5 pillars of a fulfilled life?" had people thinking.

One commenter believes looking outward could be helpful:

"I think another crucial thing for me would be knowing that I helped people or even humanity throughout my life. I think if everyone would try to understand other people more and help them, then we would have a better world."

This Redditor agreed, saying, "I would add activities which contribute meaningfully to society as the second most important pillar after health."

Another adds that these pillars change as we age:

"I agree that those are desirable things, but they also fluctuate throughout our lives—poor health can come and go, as can relationships, standards of living, and jobs. We can lose them and find them again and still have a life that is fulfilling or not, largely depending on our mental outlook."

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Woman records Zoom video of getting fired, and it's a stunning example of self-advocacy

“This feels like being fired by three high school freshmen.”

via Canva/Photos

A woman on a Zoom call.

Karson Bree, a graphic designer, is going viral on TikTok for posting a video of herself getting terminated last year over Zoom. It came on the heels of being part of a staff reduction at another employer a few months before. The video has caught the public’s attention because of how strongly she stood up for herself in the meeting and how woefully unprepared her coworkers were to deal with the termination. Karson had worked for the magazine for 69 days and felt she never had the support to succeed.

The video begins with Karson speaking to two fellow employees, Julie and Kendall, and an HR representative. At the beginning of the call, she is told her position is being “terminated immediately.” When she asks why she wasn’t a “great fit,” she is greeted with a nine-second silence. Then, finally, she is told that it’s because the publication “went out late” and there were typos. Karson insists that the delay in publishing and typos were her boss, Julie’s, fault.

@babyplight

Sharing my layoff video from last year cause why not. 🤷‍♀️😅 For context: I took a position with a local company known for treating employees poorly and was run by a woman who couldn't pronounce or spell words like, "Mahjong" despite being the Editor in Chief, and wrote her editor letters via voice note and later edited by an actual editor. I had no training, onboarding (literally set up my own HR documents and everything.), and had to teach myself new software that almost no one but last employees knew how to use. It was a shit show, and this was the first time ever that I was receiving any type of feedback about my work. Enjoy! #layoffs #laidoff #layoff

“As my direct report, I never felt like you stepped up and asked me if I could use help. I received very little feedback from you, and often there were times where I did reach out to you without being told anything or having any reply or response whatsoever," Karson told Julie.

“I feel like I’ve done every step of the way of trying to do this job to the best of my abilities, and quite frankly, you’ve made it very difficult,” she continued. “If I had been given materials in enough time, I would have been able to design, to design a little bit better…when it comes down to it, the publications being sent out late were not of my fault. I want that to be clear. It was not my fault.”

hr, termination, fired, lost job, employment, zoom meeting, A notice of termination.via Canva/Photos

After Karson roasted her boss about not being supportive and emailing her at 11 p.m. the night before being terminated, Julie’s response was curt: “Thank you for the feedback.” Karson then criticized the team’s leadership for lacking the strengths to make a quality magazine and ended the call with a final kiss-off to her boss.

“Sincerely, Julie, I hope you take this as a growth opportunity because every step of this since starting, my biggest frustration was working with you. And I want that to be known,” she said, noting that she never received any feedback until she was terminated. “It’s been lovely working with you, Kendall. I cannot say the same for you, Julie. Have a great day.”

“They were so ill-prepared for this call," one of the commenters wrote. “This feels like being fired by three high school freshmen.” After the video went viral, Karson made a follow-up where she shared how things turned out after losing her job.

@babyplight

#lifeupdate Thanks for following! Here's my update of what came after the viral layoff video! (Sorry for all the ums! I still get a bit nervous sharing on here.) I'll talk more about what layoff looks like for designer ls in another video, but for full transparency wanted to share why I'm currently in a weird gray area. Changes are weird, and life is strange. I'm feeling so much more fulfilled having stepped away from design work for a bit, and encourage everyone to do what is best for you. 🫶💕 #update #laidoff #layoff #karsonbree #viral

Shortly after being terminated, she found a job at an ad agency where she worked for about six months, but unfortunately, after a brief time of optimism, she began to experience some serious burnout. “I hit some really intense burnout while there,” she recalled. “I realized I wanted a different set of priorities in life.” After that, she got a job as a shopkeeper at a store called Johnny and June, where the owners support her in trying to find her next chapter in life.

“They've given me such a beautiful and safe space to really focus on my mental health. To take a step back and reevaluate what I wanna do in my career,” she said. “I just feel so much more fulfilled and happy.”

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