When the mind remains agitated, rapid brain activity persists during the transition to rest, creating the sensation of remaining awake even while actually asleep. To remedy this, one must stop forcing sleep and utilize cognitive diversion techniques (the cognitive shuffle) and breathing techniques (prolonged exhalation) to soothe the system.

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Research confirms the existence of this sensation of 'false wakefulness,' scientifically termed sleep state misperception. Observational studies using electroencephalography (EEG) recordings demonstrate that the persistence of high-frequency rapid waves (such as beta waves) during light slow-wave sleep indeed creates the impression of not having slept. Furthermore, the conscious effort to fall asleep effectively increases alertness and delays rest, a performance anxiety phenomenon well-documented by specialists in the field. To address this, the 'cognitive shuffle' (or Serial Diverse Imagining), conceptualized by researcher Luc Beaudoin, has shown efficacy in pilot observational studies in blocking intrusive thoughts by occupying working memory in a chaotic yet soothing manner. Finally, prolonged exhalation is supported by robust evidence from psychophysiology research: randomized controlled trials (RCTs), such as the work of Van Diest and colleagues, confirm that lengthening exhalation relative to inhalation stimulates the autonomic nervous system to slow the heart rate and induce calm. Thus, the collection of mechanisms and relaxation solutions proposed by the creator is based on robust and validated scientific foundations.

the sources

1. 1Balban MY, Neri E, Kogon MM, et al. 2023
2. 2Fincham GW, Strauss C, Montero-Marin J, Cavanagh K. 2023
3. 3Zaccaro A et al. 2018