Many people cannot fall asleep for a long time at night, contemplating on the eternal for hours. Or a fly on the ceiling. I also suffered from insomnia until I learned a special breathing technique that helps me fall asleep within a minute.
Don't get me wrong, this technique is not an anesthesia that knocks out on the spot. It requires long and constant training in order to develop the body's reflexes to calm down. Be that as it may, even for beginners, this technique can help reduce stress and shorten the time to fall asleep.
Start by placing the tip of your tongue on the palate, on the ridge behind your front upper teeth. Then, with your mouth closed, inhale through your nose for four counts, hold your breath for seven seconds and then exhale loudly, making a whistling sound. Watch your tongue carefully - it should always be in place. Repeat this exercise several times without interruption.
In this technique, the breathing rate is not important, the main thing is to keep the proportion of the stages 4: 7: 8.
Inhale for 4 seconds
Hold your breath for 7 seconds
Exhale for 8 seconds
Relax
The relaxation and serenity effects of this exercise will increase significantly with time and practice.
Dr. Andrew Weil, professor and bestselling author, says to get the most out of this technique, you should do this exercise at least twice a day for eight weeks. One month after the start of training, the exercise should be performed in eight repetitions.
This technique has been used to reduce stress, anxiety, and even the urge to smoke and eat bad food. The next time something upsets you and tries to knock you down, stop for a second, relax, do the exercise, and only then react to the situation. You will be surprised at your calmness and clarity of thought. As already mentioned, this technique also helps to quickly fall asleep at night.
The reasons for this effect are simple. As we all know, during anxiety, our breathing quickens, but this also works in the opposite direction - fast and shallow breathing can cause feelings of stress. Oxygen is, of course, essential for a healthy body and mind, but HOW we breathe is also important.
Like everything in this world, this technique takes time and practice to achieve the highest results, but if you are willing to devote just a minute a day to this exercise, you will be amazed at how easily you can control your emotional state.