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睡眠 #

放松方式 #

4-7-8 睡眠法 #

4-7-8 breathing: How to use this method for sleep or anxiety | CNN

During the entire practice, place the tip of your tongue against the ridge of tissue behind your upper front teeth, as you’ll be exhaling through your mouth around your tongue. Then follow these steps, according to Weil:

  1. Completely exhale through your mouth, making a whoosh sound.
  2. Close your mouth and quietly inhale through your nose to a mental count of four.
  3. Hold your breath for a count of seven.
  4. Exhale through your mouth, making a whoosh sound for a count of eight.
  5. Repeat the process three more times for a total of four breath cycles.

Keeping to the ratio of four, then seven and then eight counts is more important than the time you spend on each phase, according to Weil.

爱丽丝式睡眠法 #

アリス式睡眠法 by おのでらさん on Twitter

References #