Quality sleep is essential for overall well-being. But it isn’t always easy to achieve. So, a doctor shows an easy tactic that not only helps you fall asleep easily but also improves the quality of your sleep.
Studies have shown that people who don’t get the recommended amount of sleep are prone to early death. Lack of sleep regularly can also cause hindrances to your brain and body functions. If you have trouble sleeping, perhaps the TikTok doctor’s advice can be of help.
How to fall asleep in 10 minutes, according to a doctor
Sleeping becomes difficult when the body and brain aren’t well-rested. So, Board Certified Doctor of Naturopathy, Dr. Stephen Cabral, reveals a technique to ease your breathing, which supposedly puts you in deep sleep.
He suggests trying the slow breathing technique called Resonance Frequency Breathing – the number one way to improve sleep.
The technique is believed to work by reducing your breathing rate to four to seven breaths per minute. The slow breathing method, he says, will improve HRV, sleep, Rem Sleep, and Latency (how quickly you fall asleep).
Dr. Stephen Cabral goes on to explain the science behind the technique, which includes improved heart rate variability, which changes the tone of your nervous system.
Slow breathing is said to help your nervous system switch from fight and flight to rest and relax, thus enabling deep sleep.
How to do Resonance Frequency Breathing
Here’s how it’s done:
- Find a comfortable position to sit or lie down should you fall asleep while trying the slow breathing technique.
- Breathe in through your nose, hold your breath for five seconds, and slowly exhale for your mouth for five seconds.
- Repeat it six times in a minute.
Dr. Stephen Cabral also suggests using biofeedback apps that provide real-time feedback on your heart rate and breathing changes.
All you have to do is watch the center open while breathing in and breathe out when it closes or vice versa, as shown in his video above.
If you have any health issues or underlying breathing conditions, we recommend speaking with your doctor before trying the slow breathing technique.
Dr. Stephen Cabral boasts over 20 years of experience with dozens of certifications in the natural health field and a doctoral degree in Naturopathy.
His work has landed him features in leading media outlets as a health & wellness consultant, as well as a contributor to MTV, Men’s Health, Women’s Day, Maxim, and more.
