Train Yourself to Fall Asleep in 60 Seconds With This Simple Technique

The most important thing for our optimal health is getting a good night’s sleep.

However, many people deal with insomnia. The major causer of this problem is stress. Continuous stress can cause a plethora of negative ramifications on the body, including  muscle fatigue, elevated levels of anxiety and impairment.

Luckily for us, there is one technique that has been proved to be effective when it comes to sleeplessness or insomnia.

It’s called the “4-7-8” breathing trick.

How to Perform This Breathing Technique

Start this tecnique by inhaling through your nose for a count of four seconds, hold your breath for seven seconds, and then start exhaling through your mouth for a count of 8 seconds. You can repeat this cycle as many times as you need until you fall asleep.

Maybe you will want to speed your breathing, but the key is to maintain the 4-7-8 brething pattern as long as possible in order for this technique to work. This slows down your heart rate and will have you dozing off in seconds.

Why it Works

According to some studies, stress and anxiety have a great impact on how our bodies function. For example, people who are anxious and stressed, they may be chronically under-breathing, taking qucik, shallow breaths, when they actually need to take slow, deep breaths in order to feel relaxed.

That’s why this 4-7-8 pattern is very good, since when you are inhaling for 4 seconds, you are forcing yourself to take in more oxygen; by holding your breath for 7 seconds, you are allowing the oxygen to spread throughout your bloodstream and finaly, by exhaling for eight seconds, you are expelling carbon dioxide steadily from your lungs.

With this technique, your body is able to relax more fully, because it slows your heart rate while increasing the levels of oxygen in your blood stream.

Making it Work For You

This amazing tecnique is spread from mouth to mouth by anxious bridesmaids in the United States. However, Dr. Andrew Weil, educated in Harward, is one of the foremost proponents of the 4-7-8 breathing tecnique.

Dr. Weil doesn’t promise that this breathing tecnique will work for everyone. However, the next time you are having a sleepless night, you can try this free, all-natural and completely healthy way to put yourself to sleep. Try to avoid  the over-the-counter pills and use some simple breathing exercises and you will see the difference that the 4-7-8 breathing method makes. SOURCE

‘IRON BELLY’ EXERCISE REDUCES 14 Pounds In 3 Weeks, Practice It And Your Stomach Will Reach Your Original Size Without Expensive Diets

The abdominal region is composed of internal and external muscles. The external muscles are known as the Rectus Abdominus. Crunches are the best exercise to target the rectus abdominis muscle. Innermost abdominal muscles are called as Transverse Abdominus. These muscles are rarely discussed, and the most neglected. There are hardly few exercises which can strengthen the transverse abdominal muscles.

Stomach vacuum exercise targets these innermost abdominal muscles and strengthens them. It is one of the best exercises you can perform to shrink your waistline in a very short amount of time. You can easily lose 2 to 4 inches off your waist in as little as 3 weeks with this technique. The more you perform it, the better results it will give.

HOW TO DO STOMACH VACUUM EXERCISE

You can perform the stomach vacuum while sitting, lying or kneeling.

• Start by laying on your back, knees bent and feet flat on the floor, hip-width apart.
• Next, exhale and bring in your stomach in as far as you can as if your belly button is touching your back bone. Remove all the air from your lungs and suck in your tummy as much as you can. The more your stomach draws in, the more the transverse abdominal muscles is contracting.
• Hold the contraction for 10-15 seconds, but breathe as normal. Avoid moving your belly up and down as you breathe, keep it tightly sucked in.
• Release the contraction and breath normally—that’s one set.
• Repeat the exercise for five rounds.

The vacuum is best performed on a relatively empty stomach. The minimum number of repetitions is 5. At the beginning it will take time to keep your abdominal muscles tense. But as you get stronger and more skilled at the movement, you should increase the number of sets and the length of time you hold the contraction.