Insomnia is probably familiar to many – at least once, but everyone has come across it. And it seems to be tired in a day, I want to sleep, but you can’t fall asleep. You turn on your side to the side, you think, you think, you think, you think, you can drink valerian – nothing helps, thoughts continue to spin in your head. Our brain is too tired in a day and cannot relax. You can help him a little – without sleeping pills and soothing, with the help Respiratory practice 4-7-8.
How to perform
Lie down, the tip of the tongue behind the upper teeth. Inhale with your nose into 4 accounts, hold your breath for 7 seconds, exhale with your mouth for 8 seconds, as if quietly whistle. Repeat four cycles – less than a minute. Cardiologist Olga Bokeria in her Telegram channel (18+) explains: a long exhalation extinguishes “fighting” sympathy, the heart slows down, the nervous system switches to sleep mode. That is how parasympathetic receives a “sleep” signal – the effect occurs faster than melatonin microdoses.
After a couple of evenings, people note the “Tumbler effect”: “Taxes” are becoming smaller, thoughts are calmed down, falling asleep takes 40-60 seconds – once, and you already see a dream.
Gymnastics can be done during the day, if you feel anxiety, excitement is one of the most effective breathing gymnastics, along with “boxing” and “sobbing” breathing.
! Cautious with asthma and uncontrolled hypertension – first, be sure to talk to the doctor.
