In the XPT Breathing Course, we went through a protocol that many people can benefit from. If your mind races as you lay down in bed and it becomes more difficult to go to sleep, this method may help.
Inhale for 5 seconds through your nose, exhale for 7 seconds. I was taught that the 7 second exhale is critical. It can be more than 7 seconds but not as beneficial if it is less than 7 seconds. Do this 5-10 times.
I like to extend this out to a 7 second inhale and a 14 second exhale. Ill do this for 10 times and fall asleep like a baby.
