It is not unusual for people to spend between 15 and 30 minutes trying to fall asleep most days. There are insomniacs who spend more than 30 minutes. With this training anyone can learn fall asleep in less than 30 seconds and in some cases they fall asleep instantly.
Yogic breathing has been used for centuries to train the brain and relax the vegus nerve. Different patterns of breathing create different states in the mind. The traditional pattern for relaxing and going to sleep is 4-7-8. Don’t drag your breath or try to make it slower, just follow the pattern consistently. You need to practice by doing 4 breath cycles at least 2 times a day. But as with any exercise at the beginning you won’t have the same strength. You need to practice daily and work up your strength. As you do it 2 times daily you will find you can do it to fall asleep whether when going to bed or if you have woken up and want to go back to sleep. It may take up to 8 week of practice to get your strength up so don’t give up. Over time your vegus nerve will respond quickly and you will feel relaxed and fall asleep within 4 cycles.
Breathe in for 4 seconds, hold your breath for 7 seconds, and exhale for 8 seconds. Repeat it for 4 cycles.
Watch Dr Andrew Weil explain it and demonstrate it. It also works for panic, anxiety, PTSD and just falling asleep.
By practicing the breathing method, you neutralize the natural effects caused by adrenaline and your body is practically forced to decrease the heart rate. There is no other option left for the body. Remember that you may feel a little bit uncomfortable in the beginning. However, as you continue performing it, you will notice that your heart rate is normalizing and your mind will be clear. You will feel like you are on the beach sunbathing and relaxing. Try this method tonight and share your experience.