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

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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 and decrease the signals that keep the brain alert. This technique takes less than a minute, requires no supplements, and can be done right in bed. Try it tonight and feel how quickly your body begins to power down and prepare for deeper, faster sleep.

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Please share this video with your friends and family. Wishing you and your family many Blessings! ❤️???????? Dr M

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Category
Medical
Tags
fall asleep fast, how to fall asleep faster, sleep deeper naturally
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