Do This 4 Times in Bed and Fall Asleep Faster and Deeper | Dr. Mandell

Podcast: motivationaldoc · motivationaldoc

Opublikowano: 2026-10-31

If you struggle to fall asleep or your mind races the moment your head hits the pillow, this simple four-step breathing technique may change everything. In this video, I walk you through a powerful nervous system reset that combines slow extended exhalation with focused limb relaxation to calm the body and quiet the brain. You will learn how lengthening your exhale stimulates the vagus nerve, lowers heart rate, reduces muscle tension, and decreases sympathetic stress activity so your body can shift into sleep mode. By consciously relaxing each arm and leg while breathing slowly, you reduce motor neuron firing...