Fight the fight or “flight” response.
When falling asleep on a plane, it can be a uphill battle for voluntary reasons, which include narrow and vertical seats, young children and more.
Fortunately, a travel expert has revealed an infallible breathing technique that allows passengers to sink like a baby in the most uncomfortable cabin and with the help of masks or pillows.
Dr. Rachel Keene presented Shuteye’s shortcut as part of a collaboration with ski travel experts, who organize skiing trips in Europe, the Daily Mail reported.
He pointed out that catching ZS at 30,000 feet can try just when he is very tired. “The combination of dry air, background noise, low lighting and vertical posture maintains the brain in a semi-eless state,” said Dr. Keene. “So, even if you are tired, your body resists having fun in a deep and quiet sleep.”
To combat this insomnia on board, it recommends using the 4-7-8 breathing technique, which inrolls the injury for four seconds, containing breathing by seven counts and then exhaling for eight.
“If you repeat the exercise for two minutes, slow down your heart rate and tell your body that it is safe to rest,” said Dr. Keene.
Based on an ancient yogic breathing technique called Pranayama, this breathing rhythm works by calming the response of “struggle or flight” generated by the sympathetic nervous system, according to the Cleveland clinic.
This is the part of the brain that makes people on a maximum alert with faster heart rate, surface breathing and other stress symptoms.
The 4-7-8 technique counteracts this by triggering the parasympathetic nervous system responsible for calming the sympathetic nervous system and “helping him return to tranquility,” according to the specialist in integrative medicine, Dr. Melissa Young.
“Yoga breathing techniques calman the body and take it to a more relaxed state,” he explained. “This type of breathing can help us focus our mind and our body away from repetitive concerns and thoughts.”
At a more basic level, this human repetition button is a way of focusing your mind on something more than your concerns, “said Dr. Young.
And it is not just those who fight with sleep in heaven who benefit.
A 2022 study found that the method improves the variability of heart rate, time variation between beats, and blood pressure in young adults, especially those who do not suffer from sleep deprivation.
It is also much safer than sleep techniques such as the “safety belt”, a viral Tiktok trick in which passengers curl up their legs in their seats and handle them with a seat belt.
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