Fall Asleep In 1 Minute: The Trick Against Sleepless Nights

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Falling asleep quickly is not rocket science: with this breathing technique – and some practice – you’ll sleep in less than a minute – if you click on the video, you’ll see exactly how it works!

How long did you roll around in bed yesterday before you finally fell asleep? Often the thoughts begin to rattle in our heads in the evening. Even during the day, stress and worry increase our adrenaline levels: The heart beats faster, we breathe short and shallow – or even hold the breath unconsciously. He is exactly the key to relaxation and tranquility. 

Falling asleep quickly – with this breathing technique

While the Indians have known and used the power of breathing for centuries, we still do not pay enough attention to it. The maintenance of a certain respiratory rhythm has a positive effect on the vegetative, as the involuntary, nervous system, from which we can benefit in many situations. A message, the American Dr. Andrew Weil has been preaching for years. He deals with yoga and integrative medicine and is one of the most prominent representatives of the so-called 4-7-8 breathing technique.

It takes less than a minute , costs nothing and works as follows:
  • Inhale through the nose and count to four. Hold your breath and count to seven.
  • Exhale through the mouth and count to eight.
  • Place the tip of the tongue behind the upper incisors on the palate so that the air escapes to the right and left of the tongue with a slight noise.
  • It is easier if the lips are slightly sharpened.
  • Repeat this breath cycle four times.
  • Because recommends to do four cycles each morning after waking up and in the evening before falling asleep.
  • The long inhalation forces the body to absorb more oxygen. This gets into the blood by holding the air.
  • And through the even longer exhalation we leave a lot of spent air from our lungs.
  • The exercise is calming, lowers the pulse and gently brings us to sleep. It does not matter how fast or slow you count.
  • The important thing is that you do this exercise regularly. After about eight weeks, so Weil, you can raise to eight cycles in the morning and in the evening.

The breathing technique you can do while lying, sitting or standing. And best of all, it not only helps you to fall asleep, but also in other situations – be it nervousness, anger, stress or fear of flying. Try it!