How to learn to fall asleep in one minute

Many people can not sleep for a long time at night, thinking about the eternal for hours. Or about the fly on the ceiling. I also suffered from insomnia until I learned a special breathing technique that helps me fall asleep for a minute.


Do not get me wrong, this technique is not an anesthetic, cutting down from the first blow and on the spot. It requires long and constant training to develop in the body reflexes to soothe. Be that as it may, even for beginners this technique will help reduce stress and shorten the time of falling asleep.

First, place the tip of your tongue on the palate, on the ledge behind the 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 a break.

In this technique, the speed of breathing is not important, the main thing is to keep the proportion of stages 4: 7: 8.

Inhale for 4 seconds.


Hold your breath for 7 seconds


Exhale for 8 seconds




The effect of relaxation and rest caused by this exercise, with time and practice, will greatly increase.

Dr. Andrew Wale, a professor and best-selling author, says: To make the most of this technique, you have to perform 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 is used to reduce stress, anxiety and even the desire to smoke and eat anything harmful. The next time that 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 by 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 excitement, our breathing quickens, but it works in the opposite direction - frequent and shallow breathing can cause a feeling of stress. Oxygen, of course, is a necessary component of a healthy body and mind, but it is also important how we breathe.

Like everything else in this world, this technique takes time and practice to achieve the highest results, but if you are ready to devote just a minute a day to this exercise, you will be amazed how easy it is to control your emotional state.

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