Here are two powerful techniques to help anyone suffering with insomnia.

The 4-7-8 breathing technique

The 4-7-8 breathing technique also known as “relaxing breath,” involves

• Breathing in for 4 seconds through your nose
• Holding the breath for 7 seconds
• Exhaling through your mouth for 8 seconds

Rest the tip of your tongue against the roof of your mouth, right behind your top front teeth. You'll need to keep your tongue in place throughout the practice.

This breathing pattern aims to reduce anxiety or help people get to sleep. Some proponents claim that the method helps people get to sleep in 1 minute. Do this approximately 8 times.

Trick Your Brain Into Falling Asleep

This next technique is illustrated by Jim Donovan. Jim Donovan, M.Ed., is a professional musician and assistant professor at Saint Francis University.

He teaches us a simple, quick method to slow your brain down by using rhythm. Watch this 12 minute video for full explanation of this technique:

How To Trick Your Brain Into Falling Asleep | Jim Donovan

Written by: Ronald Grisanti D.C., D.A.B.C.O., DACBN, MS, CFMPCompliments from Functional Medicine University‍www.FunctionalMedicineUniversity.com