Técnica do 4-7-8: durma em apenas 1 minuto como o exército americano

[{"selector":"#anim-01627588-21f5-475f-8d18-703f6a2cbf80","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-63c07f6d-82b7-4a57-b34d-2473dc328b71","keyframes":{"transform":["translate3d(122.97297%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e7f6e71f-aac1-4456-afad-d3b4fc81d80a","keyframes":{"opacity":[0,1]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c716f6f8-ff9d-4547-a7ca-355119e0260a","keyframes":{"transform":["rotate(-270deg) translate3d(-161.59874%, 0px, 0) rotate(270deg)","rotate(-270deg) translate3d(0px, 0px, 0) rotate(270deg)"]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-0e4eb0d2-d1d9-4632-8d76-c3dd8942b148","keyframes":{"opacity":[0,1]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c3325fd4-4055-4a29-98ee-80c636a1f723","keyframes":{"transform":["rotate(-270deg) translate3d(-164.73355%, 0px, 0) rotate(270deg)","rotate(-270deg) translate3d(0px, 0px, 0) rotate(270deg)"]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Foto: Freepik

[{"selector":"#anim-714eaa1c-78c6-40f6-afa0-3de9aa3b15cf","keyframes":{"opacity":[0,1]},"delay":0,"duration":300,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-7e9cb621-224a-4d9f-89e5-ee2bd3f05c8b","keyframes":{"transform":["translate3d(119.04763%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":300,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-9c10ea29-0ac2-4aca-b790-b69062723966","keyframes":{"opacity":[0,1]},"delay":150,"duration":700,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-7f9f2dfe-4d54-42ba-922d-efd1bad7fe9a","keyframes":{"transform":["rotate(-270deg) translate3d(0px, -11561.27557%, 0) rotate(270deg)","rotate(-270deg) translate3d(0px, 0px, 0) rotate(270deg)"]},"delay":150,"duration":700,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-8bb74595-9778-458c-bc7d-48b2282db9ec","keyframes":{"opacity":[0,1]},"delay":220,"duration":500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-71bf4954-d365-45a5-9d03-3d1e879746a5","keyframes":{"transform":["rotate(-270deg) translate3d(64.42007%, 0px, 0) rotate(270deg)","rotate(-270deg) translate3d(0px, 0px, 0) rotate(270deg)"]},"delay":220,"duration":500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Você vira de um lado pro outro e o sono não vem? A técnica 4-7-8 pode mudar isso. Foto: Freepik

[{"selector":"#anim-95cdc285-1be3-490d-ad2f-183e37a53120","keyframes":{"opacity":[0,1]},"delay":0,"duration":300,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-52119266-c09e-43c7-9a2c-df8b030258bd","keyframes":{"transform":["translate3d(118.70749%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":300,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f419b0bb-9afd-4a5b-9902-4b00ee484bf3","keyframes":{"opacity":[0,1]},"delay":150,"duration":700,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-20ee1f79-a37e-464b-9be3-895bac915d32","keyframes":{"transform":["rotate(-270deg) translate3d(0px, -11561.27557%, 0) rotate(270deg)","rotate(-270deg) translate3d(0px, 0px, 0) rotate(270deg)"]},"delay":150,"duration":700,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f329450d-0be7-4159-9899-d0f8398b8720","keyframes":{"opacity":[0,1]},"delay":220,"duration":500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-8f6b1037-ef53-4486-9105-6c087ec5b774","keyframes":{"transform":["rotate(-270deg) translate3d(64.42007%, 0px, 0) rotate(270deg)","rotate(-270deg) translate3d(0px, 0px, 0) rotate(270deg)"]},"delay":220,"duration":500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Criada por um médico americano, ela ajuda o corpo a relaxar e a mente a desacelerar. Foto: Freepik

[{"selector":"#anim-768a6219-7b87-4ed9-bd0f-f97e788a6c72","keyframes":{"opacity":[0,1]},"delay":0,"duration":300,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-99bf3c9e-436d-4872-9703-c29a46dd5c66","keyframes":{"transform":["translate3d(119.04763%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":300,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-4660284a-ce7f-419c-a797-abe704b60a4a","keyframes":{"opacity":[0,1]},"delay":150,"duration":700,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-64572906-f403-43f9-96cd-b2afba111ad8","keyframes":{"transform":["rotate(-270deg) translate3d(0px, -11561.27557%, 0) rotate(270deg)","rotate(-270deg) translate3d(0px, 0px, 0) rotate(270deg)"]},"delay":150,"duration":700,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-cc838d42-c304-42c4-97e9-5dadf2dfc144","keyframes":{"opacity":[0,1]},"delay":220,"duration":500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-a61f8040-8ec1-4e3f-9852-8355f58dafbe","keyframes":{"transform":["rotate(-270deg) translate3d(64.42007%, 0px, 0) rotate(270deg)","rotate(-270deg) translate3d(0px, 0px, 0) rotate(270deg)"]},"delay":220,"duration":500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Militares dos EUA usam o método para dormir rápido em ambientes de alto estresse. Foto: Freepik

[{"selector":"#anim-1ea9a77f-4a4d-4e15-a4a1-57ed3462250f","keyframes":{"opacity":[0,1]},"delay":0,"duration":300,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-a8bc5195-5749-4589-8667-72885361af36","keyframes":{"transform":["translate3d(127.54716%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":300,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-dee4472d-f38c-4da9-b2a0-37ef345cacb2","keyframes":{"opacity":[0,1]},"delay":150,"duration":700,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b7b007fb-05c3-46e0-bee7-c950ca171caa","keyframes":{"transform":["rotate(-270deg) translate3d(0px, -11561.27557%, 0) rotate(270deg)","rotate(-270deg) translate3d(0px, 0px, 0) rotate(270deg)"]},"delay":150,"duration":700,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-a1263f64-1fc9-4456-9bd4-77e8501706eb","keyframes":{"opacity":[0,1]},"delay":220,"duration":500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ec0eec9e-e916-4b0b-9229-9ef97d63164a","keyframes":{"transform":["rotate(-270deg) translate3d(64.42007%, 0px, 0) rotate(270deg)","rotate(-270deg) translate3d(0px, 0px, 0) rotate(270deg)"]},"delay":220,"duration":500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Funciona assim: inspire pelo nariz por 4 segundos, segure o ar por 7 segundos... Foto: Freepik

[{"selector":"#anim-c42e5a49-bf5a-4acb-8bb2-26d3a83fa8a9","keyframes":{"opacity":[0,1]},"delay":0,"duration":300,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d094c309-9c02-443d-af95-079943eafcbe","keyframes":{"transform":["translate3d(120.06803%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":300,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-4c781dde-b3e5-4565-9523-73e38aaaafff","keyframes":{"opacity":[0,1]},"delay":150,"duration":700,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-6489c63c-6328-4dd0-bb19-843f92822867","keyframes":{"transform":["rotate(-270deg) translate3d(0px, -11561.27557%, 0) rotate(270deg)","rotate(-270deg) translate3d(0px, 0px, 0) rotate(270deg)"]},"delay":150,"duration":700,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ce2b2c40-d58c-4a9e-b3f6-e84efd59747a","keyframes":{"opacity":[0,1]},"delay":220,"duration":500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-4fa5add1-d812-4e0b-bdff-924b39206a04","keyframes":{"transform":["rotate(-270deg) translate3d(64.42007%, 0px, 0) rotate(270deg)","rotate(-270deg) translate3d(0px, 0px, 0) rotate(270deg)"]},"delay":220,"duration":500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] ...e expire lentamente pela boca durante 8 segundos. Isso conta como 1 ciclo. Foto: Freepik

[{"selector":"#anim-bbc68ac5-0368-4c66-9eb7-7f875dca9112","keyframes":{"opacity":[0,1]},"delay":0,"duration":300,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-2bb8b47e-d59b-4098-9676-a32f9c2a1850","keyframes":{"transform":["translate3d(119.04763%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":300,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-29976ac0-2b8f-46f1-a146-d74991629d7e","keyframes":{"opacity":[0,1]},"delay":150,"duration":700,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-12fe13a5-f671-4892-85d7-b1bb4bb5f024","keyframes":{"transform":["rotate(-270deg) translate3d(0px, -11561.27557%, 0) rotate(270deg)","rotate(-270deg) translate3d(0px, 0px, 0) rotate(270deg)"]},"delay":150,"duration":700,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b25c8dfe-460b-418f-8789-6a2b5b4b8ace","keyframes":{"opacity":[0,1]},"delay":220,"duration":500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-cac1bef8-cfcb-4898-b224-2c80baf643c5","keyframes":{"transform":["rotate(-270deg) translate3d(64.42007%, 0px, 0) rotate(270deg)","rotate(-270deg) translate3d(0px, 0px, 0) rotate(270deg)"]},"delay":220,"duration":500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Repita o ciclo quatro vezes e sinta seu corpo entrando em modo de descanso. Foto: Freepik

[{"selector":"#anim-5abe2e2c-c79a-4bb5-9cf8-abe5aa89e936","keyframes":{"opacity":[0,1]},"delay":0,"duration":300,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-4ec88a66-eab3-4784-8df2-ad3f910aa902","keyframes":{"transform":["translate3d(119.04763%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":300,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-4dc38ae2-2b15-4ae6-9e53-1726bf40b8a9","keyframes":{"opacity":[0,1]},"delay":150,"duration":700,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-52aef535-5f12-429e-ba87-95ec994e7c1e","keyframes":{"transform":["rotate(-270deg) translate3d(0px, -11561.27557%, 0) rotate(270deg)","rotate(-270deg) translate3d(0px, 0px, 0) rotate(270deg)"]},"delay":150,"duration":700,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-dabddecb-2a48-4ae6-893b-9c73e4fb9d77","keyframes":{"opacity":[0,1]},"delay":220,"duration":500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-51f93a12-2042-4ea1-9f19-124ee5c22b3c","keyframes":{"transform":["rotate(-270deg) translate3d(64.42007%, 0px, 0) rotate(270deg)","rotate(-270deg) translate3d(0px, 0px, 0) rotate(270deg)"]},"delay":220,"duration":500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] A respiração profunda reduz a frequência cardíaca e acalma o sistema nervoso. Foto: Freepik

[{"selector":"#anim-d03029b9-274c-4b5d-9057-b3c03aa41f91","keyframes":{"opacity":[0,1]},"delay":0,"duration":300,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-0c31d02f-a5d0-4ab5-b8ff-08668c50b317","keyframes":{"transform":["translate3d(120.06803%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":300,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-18853269-4ad4-4523-a46a-1afe18bcd1fc","keyframes":{"opacity":[0,1]},"delay":150,"duration":700,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-89146cf9-26e7-47bb-8b16-f820bece3f73","keyframes":{"transform":["rotate(-270deg) translate3d(0px, -11561.27557%, 0) rotate(270deg)","rotate(-270deg) translate3d(0px, 0px, 0) rotate(270deg)"]},"delay":150,"duration":700,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e6247d16-2c5a-4d7f-9db9-83d7e9278014","keyframes":{"opacity":[0,1]},"delay":220,"duration":500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-fe964a02-e253-4f89-aaa2-15a99f25f08b","keyframes":{"transform":["rotate(-270deg) translate3d(64.42007%, 0px, 0) rotate(270deg)","rotate(-270deg) translate3d(0px, 0px, 0) rotate(270deg)"]},"delay":220,"duration":500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Com prática diária, você pode pegar no sono em menos de 1 minuto! Foto: Freepik Leia mais no site

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[{"selector":"#anim-587557e9-9109-437b-9bc9-bb84b12e2d32","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ccd00688-2f90-4fd1-b445-29c11f2b339c","keyframes":{"transform":["scale(1)","scale(1.5)","scale(0.95)","scale(1)"],"offset":[0,0.33,0.66,1]},"delay":0,"duration":1450,"easing":"ease-in-out","fill":"both","iterations":1}] [{"selector":"#anim-314112b4-2994-43c7-91f1-d700ae845648","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-75b6fa4e-3dd8-4819-831f-7b26502627f7","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-56bd1f3a-85c8-44e9-b331-7ef4337577d4","keyframes":{"transform":["translate3d(127.62646%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d2df754e-ebe8-4ec3-93e8-1b2ed67ac274","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-10882e6e-201b-4e20-9685-e2a9e2515b88","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-84f18049-70e4-4c1c-9a6e-66b45925b90a","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b98feee5-d2cb-4f75-98fb-4a6a8690647b","keyframes":{"transform":["translate3d(-119.72789%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Criação: Fabiano Souza Imagens: Freepik