Today I received my Tuft & Needle Mattress and was able to do my official Tuft & Needle Mattress Unboxing. Below is the video. The takeaway from this experience is that it was super easy and inflated way faster than I thought it would. You can hear the mattress sucking in air as I cut open the plastic. This was by far the easiest mattress setup I have ever done.
You’ll notice that I decided to do the Tuft & Needle Mattress Unboxing in my basement. I decided too put the mattress on my Lovesac Sactional couch in case it needed to air out. While there was that typical memory foam odor, it was wasn’t bad at all! I look forward to sleeping on it tonight and reporting back with my first night’s sleep tomorrow. Enjoy!
UPDATE, Please check out my full Review HERE
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The 4, 7, 8 breathing trick
What is the 4-7-8 Breathing Trick?
The 4-7-8 breathing technique is a relaxation exercise that involves taking a deep breath for 4 seconds, holding the breath for 7 seconds, and then exhaling slowly for 8 seconds. This breathing exercise is said to help calm the mind and reduce stress and anxiety.
To perform the 4-7-8 breathing technique, follow these steps:
- Sit or lie down in a comfortable position.
- Place the tip of your tongue behind your upper front teeth.
- Take a deep breath in through your nose for a count of 4.
- Hold your breath for a count of 7.
- Exhale slowly through your mouth for a count of 8, making a whooshing sound as you breathe out.
- Repeat the cycle for 3-4 times or as long as you need to feel relaxed.
It is recommended to practice this breathing exercise daily, especially when feeling stressed or anxious. The 4-7-8 breathing technique can be used as a relaxation tool to help you fall asleep faster, reduce anxiety, and improve overall well-being.
Why Does the 4-7-8 Breathing Trick Work?
The 4-7-8 breathing technique works by activating the parasympathetic nervous system, which is responsible for the body’s “rest and digest” response. When we feel stressed or anxious, our sympathetic nervous system is activated, causing the release of stress hormones like cortisol and adrenaline, which can lead to physical symptoms like increased heart rate, shallow breathing, and muscle tension.
By taking deep breaths and holding the breath for a few seconds before exhaling, we increase the amount of oxygen in our body and slow down our heart rate, which can help counteract the effects of the stress response. Additionally, exhaling slowly through the mouth can help release tension in the muscles and promote relaxation.
The 4-7-8 breathing technique also helps to focus the mind on the breath, providing a sense of mindfulness and present-moment awareness that can help reduce feelings of anxiety or overwhelm. Regular practice of this breathing exercise can train the body and mind to respond more calmly and efficiently to stress, promoting greater overall well-being.
How Many Times a Day Can You Do It?
The 4-7-8 breathing technique is generally safe and can be practiced multiple times a day as needed. It’s a portable relaxation technique that can be performed virtually anywhere, anytime. However, it’s recommended to start with practicing the technique two times a day, for a couple of minutes each time, and then gradually increasing the duration or frequency of the practice as per individual preference.
It’s important to note that if you experience any discomfort or dizziness while practicing the technique, you should stop immediately and return to your normal breathing. In some cases, the 4-7-8 breathing technique may not be suitable for individuals with certain medical conditions, such as asthma or other respiratory problems, and it’s always best to consult with a healthcare professional before starting any new relaxation technique.
How Did it Become Popular?
The 4-7-8 breathing technique has been popularized by Dr. Andrew Weil, who has been teaching it for many years as a relaxation technique. While there is no direct evidence suggesting that Navy SEALs use this specific technique, it’s possible that they may use variations of this technique or other breathing techniques as part of their training.
Breathing exercises, in general, are a common practice in many military and law enforcement training programs. Controlled breathing techniques can help improve focus, reduce stress, and regulate heart rate, which can be beneficial in high-pressure situations. Navy SEALs and other special operations forces are trained to remain calm and focused under intense pressure, and breathing exercises can be a useful tool for achieving this state of mind.
However, it’s important to note that the specific techniques and methods used by Navy SEALs and other special operations forces are typically classified and not publicly available.
How Else is it Used?
The 4-7-8 breathing technique is widely practiced as a relaxation exercise by individuals and groups around the world. It has been recommended by healthcare professionals, yoga and meditation teachers, and personal development experts as a tool for managing stress, anxiety, and promoting relaxation.
The technique has gained popularity as a simple and accessible tool for reducing stress and improving overall well-being, and it is used by many people in a variety of settings, including in workplaces, schools, and hospitals.
In addition to the 4-7-8 breathing technique, there are many other breathing exercises and techniques that are used by various groups and individuals, such as yogic breathing (pranayama), mindfulness-based stress reduction (MBSR), and diaphragmatic breathing, among others. Each of these techniques may have unique benefits and may be more or less suitable for different individuals and situations.
Other Breathing Exercises
There are many different types of breathing exercises and techniques that can be used for relaxation, stress reduction, and improving overall health and well-being. Here are a few examples:
- Diaphragmatic breathing: Also known as belly breathing or deep breathing, diaphragmatic breathing involves taking slow, deep breaths that engage the diaphragm muscle, which can help promote relaxation and reduce stress.
- Alternate nostril breathing: This technique involves inhaling and exhaling through one nostril while closing off the other nostril with your finger, and then switching sides, which can help balance the body and calm the mind.
- Box breathing: This technique involves inhaling for a count of four, holding the breath for a count of four, exhaling for a count of four, and holding the breath again for a count of four, which can help regulate the breath and calm the mind.
- Kapalabhati breathing: This yogic breathing technique involves forceful exhalations through the nose, which can help increase energy levels, clear the mind, and promote detoxification.
- Breath counting: This technique involves counting the breaths, typically up to 10, and then starting over again, which can help focus the mind and promote relaxation.
These are just a few examples of the many different breathing exercises and techniques that can be used to improve health and well-being. The key is to find the technique that works best for you and to practice it regularly for maximum benefits.
Children’s hospital builds sleep app – BBC News
Evelina Children’s Hospital in London developed a sleep app for parents to help get their children a good night’s rest. The sleep app for children is called, “Kid’s Sleep Doctor. This will probably be the first in a long line of sleep apps for children. Children’s hospital builds sleep app – BBC News.
Is There Any Money To Be Made In ASMR? Â
Is Bob Ross the Poster Child for ASMR?
Forbes has just taken notice of the ASMR trend and has a decent sized article on the potential to make money with ASMR. The article features Springbok ASMR and details how she got in the ASMR busines and how she makes money with ASMR. Apparently before ASMR grew in popularity, people looked to videos of Bob Ross for their ASMR fix before they knew ASMR was even a thing! The full article is here: Is There Any Money To Be Made In ASMR? .
6 Secrets to Better Sleep
In our hyper-connected, always-on society, achieving a full night of quality sleep has become something of a luxury. With the rise of digital devices, stress, and other lifestyle factors, sleep disturbances have increased, impacting physical health, mental wellbeing, and overall quality of life. In fact, according to the Centers for Disease Control and Prevention, one … Read more
New ASMR Study from PeerJ
Peerj.com just published a new ASMR study on the effects ASMR has on mood, meditative states, relaxation and general well being. In the ASMR study They found that the majority of participants noticed an improvement in mood and relaxation and that the findings warranted more study. This is a very encouraging step forward for ASMR research. The full ASMR study from the journal PeerJ can be found here. Expect to see lots more weird videos come online due to this groundbreaking ASMR study.
Six minutes of this bedtime yoga could help you sleep better | WQAD.com
Six minutes of this bedtime yoga could help you sleep better | WQAD.com. This page includes some good yoga routines for sleep. It has been long known that yoga induces relaxation so it’s only natural that yoga would be beneficial for sleep.
The Daily Eastern News : Understanding ASMR and its popularity
A new article on the growing popularity of ASMR. ASMR benefits can included, cured headaches, relief from stress, anxiety and insomnia. The Daily Eastern News : Understanding ASMR and its popularity.
How I keep screens from causing me insomnia | The Verge
How I keep screens from causing me insomnia | The Verge.
The Truth About Over-The-Counter Sleep Aids
Another interesting sleep article from the Huffington Post on over the counter sleep aids. The Truth About Over-The-Counter Sleep Aids. I like to use melatonin to promote sleep it one of my favorite go to sleep aids. To me it seems to be much gentler with less side effects. I have reviewed many different types … Read more
15 Of The Most Common ASMR Triggers
More information on the ASMR trend. I really think this  whole ASMR thing could take off. I’ll keep monitoring it for its usefulness for sleep. I don’t think ASMR is going to go away though Autonomous Sensory Meridian Response (ASMR) has emerged as a popular method to help people relax, reduce stress, and even improve … Read more
15 Nap Accessories for the Most Peaceful Shut-Eye
Napping might sound simple, but it’s an art form when done right. A quick mid-day power nap can boost alertness, improve mood, and increase productivity. If you want to upgrade your naps, here are 15 must-have accessories: 1. Eye Mask Why you need it: Light is the enemy of sleep. A quality eye mask will … Read more
Not in the mood for sex? You just need more sleep, say scientists | Daily Mail Online
Wow, interesting article about lack of sleep affecting libido. Also each hour of sleep increases likelihood of sexual activtity with a partner by 14%!! The sleep sex correlation is out and it should be a wake up call to all people who have issues with their sex life to try and hit the hay earlier, … Read more
Preschoolers Who Nap May Sleep Worse at Night
Daytime naps could make young children less likely to sleep as well at night, at least if a new review from researchers in Australia is to be believed. The team found that among children ages 2 and up, those who napped were more likely to have trouble falling asleep at night, and to have more fitful … Read more
How To Sleep At Your Desk (If You Dare)
Here’s a great article on power napping at the office from the Huffington Post. They say just 10-30 minutes is enough to see significant improvement in your alertness and mood. It might make sense to work 30 minutes late and take 30 minutes off during the afternoon to take a quick nap so you can … Read more
National Sleep Foundation updates recommendations for hours of sleep by age
The National Sleep Foundation recently updated the recommended number of hours for sleep by age and added a new category for adults 65+. More info can be found here, https://sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need
Newborns (0-3 months ): Sleep range narrowed to 14-17 hours each day (previously it was 12-18)
Infants (4-11 months): Sleep range widened two hours to 12-15 hours (previously it was 14-15)
Toddlers (1-2 years): Sleep range widened by one hour to 11-14 hours (previously it was 12-14)
Preschoolers (3-5): Sleep range widened by one hour to 10-13 hours (previously it was 11-13)
School age children (6-13): Sleep range widened by one hour to 9-11 hours (previously it was 10-11)
Teenagers (14-17): Sleep range widened by one hour to 8-10 hours (previously it was 8.5-9.5)
Younger adults (18-25): Sleep range is 7-9 hours (new age category)
Adults (26-64): Sleep range did not change and remains 7-9 hours
Older adults (65+): Sleep range is 7-8 hours (new age category)