The fastest way to achieve this is through controlled breathing, which stimulates the vagus nerve and sends calming signals throughout the body.
How to do it:
Inhale through your nose for 4 seconds.
Hold the air for 7 seconds.
Exhale slowly through your mouth for 8 seconds.
Repeat the cycle 7 to 10 times.
After a few repetitions, you will notice that the heart rate drops and a feeling of heaviness or heat appears. That’s the sign that your body is going into rest mode.
Step 2: Release Built-Up Muscle Tension
Even if you think you’re relaxed, many times your body maintains hidden tension in your jaw, shoulders, or abdomen. That tension tells the brain to remain on alert.
To reverse this, use progressive muscle relaxation:
Start with your feet: squeeze your fingers and muscles together for 5 seconds.
Let go and pay attention to the feeling of relaxation for about 10 seconds.
Continue with calves, thighs, abdomen, hands, arms, shoulders, and face.
Take slow, deep breaths throughout the process.
Within 3 to 5 minutes, the body usually enters a state of deep calm, with a feeling of heaviness or gentle tingling.
Step 3: Silence the mind with “cognitive shuffling”
A logical, structured mind is an awakened mind. Before sleeping, thoughts become more visual and chaotic, entering a pre-sleep state.
To induce it, use this simple technique:
Choose a neutral word, such as “window” or “garden.”
Take the first letter and think of objects that start with it.
For example: V → candle, glass, volcano.
View each image briefly, without analyzing it.
Then move on to the next letter and repeat the process.
The idea is not to sleep “by force”, but to keep the mind occupied in a gentle and non-threatening way, until sleep comes on its own.
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