With the help of simple breathing techniques 4-7-8 you can quickly fall asleep.
Many doctors and scientists say about this method of fighting insomnia and call it one of the most effective.
In addition, it is very easy to perform. First you need to sit comfortably in bed and breathe through your nose for 4 seconds. Then you need to hold your breath for 7 seconds, then exhale slowly with your mouth for 8 seconds. You need to breathe in this way until you fall asleep.
The principle of this technique is that breathing in a cyclic rhythm helps to calm the nervous system. This is an ancient technique that Indian yogis used in meditation to achieve the most relaxed state.
4-7-8 can be used when you need to quickly calm down.