How to sleep in 1 minute?

It all started a week before my best friend’s wedding. I was so nervous and tired that I just couldn’t do anything, let alone sleep. I would be responsible for saying the words of congratulations to the bride and groom during the ceremony.

A few days and nights and nights passed. Seeing that the situation was not improving, I decided to tell the mother of the bride, an experienced meditation instructor. And she gave me a piece of advice that changed my life!

The best way to remember this method is to call it ‘4-7-8’ – it sounds like a football team scheme. This is what to do:

Breathe quietly through your nose for 4 seconds. Hold your breath for 7 seconds. Then, breathe out through your mouth for 8 seconds.

That simple. These breathing exercises will lower your heart rate and make you more relaxed. It’s just a matter of repeating them until you fall asleep – and you’ll fall asleep fast.

I was impatient to put the advice into practice immediately, and on the first night, to my complete astonishment, it wasn’t until the next day, when I woke up, that I realized how it had worked.

After some research, I found that when you are stressed and anxious, there is more adrenaline in your blood and you start breathing more often and less. That’s where the technique comes in: without realizing it, you reduce your heart rate because you start breathing more slowly.

Practice also calms your mind. It’s very simple. You don’t think about what worries you, you are focused on breathing properly. Then it calms down and the anxiety goes away. This is so certain that any neurologist will confirm it.

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In the end, the whole body relaxes. Due to its speed and the strength of its effects, this technique is comparable to anesthesia.

Harvard University health science expert Andrew Bail studied the effectiveness of this method and, among other things, found that for those who practice yoga, this has been a common technique for centuries. They use it to relax and meditate. Therefore, we can conclude that it is not a health hazard.

One thing’s for sure: if this trick works on you as well as it did on me, you’ll fall asleep. much faster. You will also be able to control your nerves in the face of a stressful situation, using our “4-7-8”.

Since the eve of that wedding, I have been using this technique. And when I wake up the next day, I’m still amazed at its effectiveness.