Table of contents:
Every night, do you think with horror that you will toss and turn in bed again, hoping to finally pass out? Try this technique: thousands of people thank its author and claim that now they fall asleep in a maximum of three minutes!
This method was developed in ancient India as part of the study of the practice of meditation, but that archaic method made it possible not to fall asleep, but to fall into a state close to a trance. Modern sleep doctors under the leadership of Dr. Andrew Weil from Harvard have slightly changed the system and are convinced: for most patients with insomnia, the technique is incredibly effective! There is no hypnosis or self-hypnosis, you do not have to religiously believe in this method, it works for completely earthly and understandable reasons. And we will voice them below.
So what should you do?
You are already in bed, in a comfortable position and ready to go to sleep. Inhale slowly through your nose for 4 seconds. Hold your breath for 7 seconds. Exhale slowly through your mouth for 8 seconds.
If you do not fall asleep in the process (and most of the subjects claim that they do not remember how they counted to 8 on the exhale), repeat the process from the beginning.
Sounds like crazy quackery? Agree. But, as promised, we explain why the system works.
Most of us cannot sleep due to stress. Thoughts are spinning in my head, my heart is beating faster, there is too much adrenaline in my blood, breathing becomes frequent and shallow. When you inhale slowly, then hold your breath and exhale even more slowly, the body is forced to slow down the pulse. This is a purely biochemical reaction to the slow flow of oxygen into the blood and the equally slow elimination of carbon dioxide. People who are stressed or anxious do not actually breathe chronically because they are unconsciously holding their breath. By prolonging the inhalation, you get more oxygen, it has time to completely go into the blood while you hold your breath, and the exhalation of carbon dioxide - slow and prolonged - helps the body to better cleanse itself, thus the concentration of oxygen in the blood increases. You may even feel dizzy: don't be alarmed. Increasing oxygen levels in the blood instantly relaxes the heart, mind, and overall central nervous system.
When you first try this technique, you will be cheating (everyone does this at first) by counting too fast or taking extra pre-breaths. But the system works only if the time intervals are strictly observed: try to count measuredly, do not frequent and honestly maintain a 7-second pause. Anyone can stop breathing for 7 seconds, do not tell yourself that you will suffocate, that it is unbearable - focus on counting. You will fall asleep instantly, as if you were anesthetized. People who have already mastered the simple science say that in the first few days in the morning they were scared: they remembered that they lay down and began to breathe correctly, and suddenly - morning and the alarm clock rings. This is normal and it should be.
What's more, you can use the 4-7-8 system throughout the day (don't worry, you won't fall asleep during the day). If you are going to speak in public, you have a difficult conversation with your superiors, you are nervous before the meeting, you are waiting in line in front of the dentist's office or are stressed for any other reason, breathe as recommended, and you will be surprised how quickly you will feel better.
Popular by topic
It is common knowledge that hypothyroidism cannot be cured; it can only be controlled. But not everyone knows that for this you can not only take medication, but also eat (or not eat)
What could be easier than boiling an egg? You put it in water, let it boil, time it, and that's it. But it turns out that from the point of view of physics and chemistry, we constantly do one
A selection of dietary recipes from white cabbage and cauliflower
The founder of the DAVIANI Beauty & SPA beauty center and expert of the beauty industry Yulia Smolina shares the secrets of success, attitude to competition, modern trends in women
Thin oily hair is the scourge of many girls who dream of luxurious styling. Now everything will change