First, lie down in a comfortable position on your bed and relax your whole body. Slowly Exhale, pursing lips as if to whistle and make a soft “buzzing” sound.
After you exhale, close your mouth and inhale through the nose and then count to four.
Next, count to seven while you’re holding your breath. If it’s hard for you to hold your breath for seven seconds, hold it as close as possible to this number.
Exhale the breath you’ve been holding for eight seconds. Gather lips again (whistle) and exhale slowly, counting to eight.
Have it in mind that you need to exhale using your mouth and inhale using your nose. Remember to keep the 4-7-8 ratio when doing this exercise.
If it’s hard to remember all of these, try to do it as much closely as possible, practice and you will get it in no time. This exercise will relax your body and make you feel sleepy.
You don’t have to use this technique for sleeping only. You can also practice it when you’re under a lot of stress. According to Dr. Weil, this technique is a “natural tranquilizer.”
Source: Home remedies corner | Medical Daily