If your mind keeps racing when your head hits the pillow, this simple bedtime breathing technique may help your body shift into a calmer, more relaxed state so you can fall asleep easier and enjoy deeper, more restful sleep. In this video, Dr. Alan Mandell demonstrates a simple combination of slow diaphragmatic breathing and gentle humming that may encourage relaxation through the parasympathetic nervous system. Humming also creates vibrations within the nasal and sinus passages and has been shown to substantially increase nasal nitric oxide, while slow, controlled breathing can help reduce physiological arousal and prepare the body for rest. You’ll learn exactly how to perform this technique comfortably in bed, why the vagus nerve and parasympathetic nervous system are involved in relaxation, and how making your bedroom darker, limiting stimulating light before bed, and slowing your breathing can further prepare your body for sleep. Try this technique tonight when you’re comfortable in bed, allow each breath to become slow and effortless, and notice how your body responds as you gradually release the tension of the day.

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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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