This exercise, said to be the "natural tranquilizer" for the nervous system", was orginally developed by Dr. Andrew Weil to help his patients rest their body and mind.
Expel air from your lungs before beginning, going through the exercise while either laying flat or sitting up tall with good posture. Breathe slowly into your lower abdomen and on the exhale, release your breath through pursed lips with a 'woosh'. sound.
Similar to breaths for anxiety, stress, & relaxation, these breaths raise our body's vagal-nerve activity to put the parasympathetic nervous system, our body's control center for passive responses, in the driver's seat. Dialing the parasympathetic nervous system to max healthy threshold with greatly exaggerated exhales ( expelling breath with a woosh ) sedates your system and helps coax you into sleep.
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