If you're one of those people who has trouble sleeping you will be glad to know that there is a fast and simple method to achieve this in just a minute.
It IS a relaxing exercise based on respiration, created by dr. Andrew Weil, a therapist very popular in the US who graduated from the Harvard Medical School.
The exercise, this inspired Yoga, can be done at any time and in any part as it hardly requires time or preparation whatsoever.
However, if you are an apprentice is advisable to do it sitting, with your back straight and feet flat on the floor.
How to apply the technique 4-7-8:
Take air in through the nose (in silence) for 4 seconds.
Keep it in the lungs for 7 seconds.
Expel all the air through the mouth (blowing excessively, so that it is audible) for 8 seconds.
Repeat this process until you fall asleep.
The ideal is that throughout the year, keep the tip of the tongue behind the rednecks, touching the upper gum of the mouth.
To begin to notice, must be repeated at least two times a day for at least a month.
Weil says that he himself practiced this breathing two times a day. When you wake up in the morning, before the meditation session; and at night, before going to sleep.
Of course, it is also very effective to get back to sleep if you wake up in the middle of the night.
Although it can be done more often during the day, the doctor advised not to repeat the process more than 4 times in a row, except if, at the end of a month, you've already become so familiar that you can increase it to 8 complete cycles. But that is the maximum.
At the end of 4 or 6 weeks you can apply it in everyday situations to control nerves and anxiety.
For example, if someone insults you when you're in the car or when you claim something your partner or your boss for no reason. Then, just when you notice that you're about to explode and cause an altercation even greater, that is when you should put into practice this exercise.
It also serves against the panic and anxiety. Try it before you board the plane if you have a fear of flying or public speaking, and you have to give a speech.
Weil insists that "the major changes come after a month."
