The 4-7-8 Method

 

The numbers in the name -- 4-7-8 -- refer to the counts when breathing in, holding your breath and exhaling. Start by sitting up straight in a comfortable position. Next, place the tip of your tongue on the ridge of your gums, just behind your upper front teeth. Expand your diaphragm and slowly inhale through your nose for a count of 4. Hold your breath for another count of 7. Open your mouth slightly, keeping your tongue in place, and exhale for 8 counts. Repeat this cycle 4 times.

Andrew Weil,4-7-8,幫助睡眠

美國醫生安德魯韋爾親自示範4-7-8呼吸法，能使人在60秒內進入睡眠 ...