Breath Practice For Deep Sleep

Viloma is a simple interrupted-breathing technique from the yogic tradition that works directly with your nervous system to slow your body down and prepare it for sleep. In this 7-minute practice, you'll be gently guided through the breath pause by pause. No experience needed. All you need to do is lie down and follow along. Suitable for complete beginners. Best listened to in bed before sleep. Please note: Do not listen to this track while driving or operating heavy machinery.

Transcript

Hello and welcome to this short, Simple breath practice which we can use to prepare our body for sleep. So this is a pranayama or a yogic breathing technique known as viloma breath. We're just going to divide our inhale into two parts and divide our exhale into two parts. We're going to breathe first from our throat to our heart for a count of three. Then we pause and we breathe from our diaphragm down to our navel for a count of three. Pause at the bottom briefly and then we exhale you From our lower back to our mid-back, Halfway up our spine, We pause there. And then we exhale from our mid back to our upper back. So we create this cycle of breath down the front and up the back. So this can be done either lying down in bed on the mat or seated on a cushion or on the floor. So start by settling into your position, Preparing the body, Relaxing through the body. We're going to do 12 breaths like this to prepare our body for a state of deeper rest. So let's start with a clearing breath all together here. Inhale through the nose. Open the mouth and release. Inhale, Throat to heart. Pause. Inhale, Diaphragm to navel. Pause. Exhale, Lower spine to mid spine. Pause. Mid spine to upper spine. Pause at the top. Inhale, Throat to heart. Pause. Inhale, Diaphragm to navel. Pause. Exhale, Lower spine to mid spine. Pause. Exhale, Mid spine to upper spine. Pause. Inhale, Two, Three, Pause. Inhale, Two, Three, Pause. Exhale, Two, Three, Pause. Exhale, Two, Three, Pause. Inhale, Two, Three, Pause. Inhale, Two, Three, Pause. Exhale, Two, Three, Pause. Exhale, Two, Three, Pause. Inhale, Two, Three, Pause. Inhale, Two, Three, Pause. Exhale, Two, Three, Pause. Exhale, Two, Three, Pause. Inhale, Two, Three, Pause. Inhale, Two, Three, Pause. Exhale, Two, Three, Pause. Exhale, Two, Three, Pause. Inhale, Two, Three, Pause. Inhale, Two, Three, Pause. Exhale, Two, Three, Pause. Exhale, Two, Three, Pause. Inhale, Two, Three, Pause. Inhale, 2, 3, Pause. Exhale, 2, 3, Pause. Exhale, 2, 3, Pause. Inhale, 2, 3, Pause. Inhale, Two, Three, Pause. Exhale, Two, Three, Pause. Exhale, Two, Three, Pause. Inhale, Two, Three, Pause. Inhale, Two, Three, Pause. Exhale, Two, Three, Pause. Pause exhale two three pause and release control of the breath that's 12 breaths And you can just allow the breath to come to a natural rhythm. And out like the waves of the ocean. Just rolling in, Rolling out. And take a moment just to observe your state here. Maybe you'll notice your nervous system may have just downshifted, Dropping you into a parasympathetic state, A rest or digest mode. And you may feel calmer, More grounded, Relaxed, And ready for a deeper rest. So you can come back to this breath at any stage that you feel to downshift your nervous system, To return to your center, Quiet your mind. And feel at home within your own body. Thank you very much for joining and I hope to breathe with you again soon. Much love.