Video tutorial
Method: Inhale through the nose for 4 seconds, hold the breath for 7 seconds, then exhale through the mouth for 8 seconds, repeat 4 times.
Relevant experts pointed out that the "478 Breathing Method" is similar to Chinese Qigong. Through repeated breathing movements, oxygen fills the lungs and circulates throughout the body, which helps relax the body and mind and makes it easier to fall asleep.
But be careful not to focus too much on counting when inhaling, holding your breath, or exhaling. Otherwise, it will make you more conscious and make it more difficult to fall asleep. Therefore, avoid exhaling or inhaling excessively, and be careful to practice slowly. , soft, deep and long. People with weak bodies and weak lungs should not hold their breath for too long, otherwise it may easily lead to dizziness. They should do what they can according to their physical condition.
Methods to treat insomnia:
1. Breathing slowing method. Carry out rhythmic breathing, first fast and then slow (gradually slow down the breathing rate). Generally, you can enter a deep sleep state in about 7 minutes.
2. Relaxation training. Go for a walk outside before going to bed and perform relaxation training in dim light through deep breathing, stretching, yoga, listening to sleep-aiding music, etc., to relax yourself from the stress of the day.
3. Drink hot milk method. Drinking a cup of hot milk with sugar before going to bed can increase insulin secretion and encourage the human brain to secrete serotonin for sleep. At the same time, milk contains trace amounts of morphine-like substances, which have a calming and soothing effect and promote the human body to fall asleep peacefully.
Extended information
A few good ways to get rid of insomnia
1. Turn the bedroom into a sleeping paradise.
The bedroom should be quiet and dark enough, because darkness can help the pineal gland in the brain produce pineal gland, a hormone that promotes sleep. Heavy curtains can keep out light, fans or machine noise.
A slightly cooler room temperature is helpful for sleeping, so you should adjust the room temperature to the appropriate temperature. To allow better air circulation, open a window. If the air in your room is too dry, invest in a humidifier.
2. Develop a fixed habit.
Good nighttime habits can effectively let your body tell you when it is time to go to bed. You can use some small habitual actions to prepare for bed. For example, read a few pages of a novel, spend 5 to 10 minutes doing some meditation, or stretch. It's also important to go to bed and wake up at the same time every day - even on weekends.
3. Use the bed only as a place to sleep.
Some people like to lie in bed knitting, reading, eating, and watching TV. This is a bad habit. If you only associate your bed with sleeping, it will be easier to fall asleep when you crawl under the covers.