💤How to learn to fall asleep for a minute💤

I toss and turn for a long time in bed before falling asleep. Constant stress, emotions and a lot of thoughts are attacking my brain and will not let me rest. I thought the sheep included music for sleeping, reading a boring book, drinking a soothing tea - it does not work !!! I accidentally found out from my friend about a technique that should help. So what should you do?

• Breathe calmly and evenly through the nose for 4 seconds
• Hold your breath for 7 seconds
• Exhale through your mouth for 8 seconds

How it helps? This meditation calms your heart rate and calms the nervous system. Repeat until you have to fall asleep - you do not even realize when it happens. In the morning I was shocked by this simple and effective way.

Technique acts as sedatiny drug. If anxiety, stress and excess adrenaline breathing and heartbeat becomes rapid / shallow. Special holding the breath slows down the heart rate, soothing and relaxing.

Later I learned that this technique using Indian yoga for several centuries.
😆Have a good sleep 😆!!!