Probably all faced this situation: in the morning you will have an important and exciting event and you need to look fresh, be fresh and collected. And for this you need a good sleep.
And you go to bed early, tossed from side to side, but sleep as luck goes. You start to count sheep, but it does not help. Anxious look at the clock and realize: sleep left quite a short time and have to go to a fateful encounter with a crumpled face and the fog in my head. For such cases, there is a proven technique that helps you fall asleep literally for one minute.
Best of all, you can remember this method if you call it a "4-7-8". The study took up his MD from the Harvard Andrew Weil. He found that the practice of "4-7-8" for several centuries, the famous Indian yogis. They used it during his meditation, in order to achieve complete relaxation. So we can assume that it is absolutely safe.
1. Steady breathe through the nose for 4 seconds.
2. Then, hold breath for 7 seconds.
3. Then, slowly, exhale through the mouth for 8 seconds.
As you can see, it's pretty simple. This breathing exercise slows down the heart rate and calming. And it happens very quickly, you only have to repeat the exercise several times, and you will not notice how to fall asleep.
This is no mystery, pure physiology. When you feel stress or anxiety that prevent you from falling asleep, the amount of adrenaline in your blood increases and breathing becomes rapid and shallow.
This methodology acts as a sedative. Holding your breath with a deliberately slow exhalation slows the heart rate and calms the mind. This is because you need to constantly consider and focus on your breathing. And without your nervous system calm down, relax the body and anxiety go away.
This technique is indispensable when you wake up late at night, think too much about something and just can not sleep. Or when you are nervous before some important event in your life. Be healthy and happy!
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