The longer exhales signal a state of relaxation by the vagus nerve, which results in further relaxation. This is a breathing exercise that is a basic 1:2 ratio breath that will help with relaxation and sleep. You can do this exercise either sitting or lying down, but I recommend lying down as the goal is to slow you down so that you can fall asleep.
A Breathing Practice to Let Your Body and Mind Get Sleepy
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Caren Osten Gerszberg September 9, 2021
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