Breathwork For Restful Sleep

We can't will ourselves to sleep - but we can "trick" our brains to quiet down. By manipulating the breath, we cue our body to switch into rest mode. This breath track will slow things down and prepare you for a restful night of sleep.

Transcript

Hello,

It is time to prepare for a restful evening of sleep.

If you're not already,

Go ahead,

Climb into bed,

And we'll do just a few techniques that'll set you up for an easeful night of rest.

Oftentimes when I'm struggling to sleep,

I have to reverse engineer it by telling my mind,

Hey mind,

It's time to be quiet,

It's time to go to sleep.

That doesn't really work.

So I have to trick it through the breath to quiet the mind.

So start to notice,

Where are you currently breathing?

Are you breathing into the chest,

Or into the belly,

Or into the back?

And then wherever you are,

I encourage you to take deep nostrile breaths into the belly.

Really,

Really expanding that belly.

And once you're breathing deeply into the belly,

See if you can expand it into the back so that you're feeling 360 expansion of your diaphragm.

Now let's meet on the exhale,

Releasing all of the air from your lungs.

And then taking a deep breath in through the nose,

And sighing it out.

Taking another deep breath in,

And letting that one go with an even larger sigh.

We'll be switching into four,

Seven,

Eight breaths.

This is an inhale for four counts,

Hold for seven,

And exhale for eight.

We'll meet on the exhale,

And we'll breathe in,

Hold,

Exhale.

Inhaling,

And taking a moment to say,

Thank you brain,

Thank you body,

For taking me through this day.

Now it's time for you to rest,

And rejuvenate,

So that we can do it all again tomorrow.

Allowing your body to really just melt into the bed.

Is there any place where you're still holding?

Can you release it?

Can you untangle it?

And allow softness to course through your body.

And in these last few rounds of four,

Seven,

Eight,

On your inhale,

Call in rest,

Call in ease.

And when you're holding,

Feel what it's like to really embody those qualities.

And on your exhale,

Release any to-do's,

Any schedules,

That are no longer needed for the next several hours.

And can be picked up in the morning.

Taking one final breath in together,

And one exhale out.

I'm wishing you an easeful,

Restful,

Peaceful night of sleep.

Reviews

This is one of the best breathwork meditations I've come across because there's no fluff, nice sounds and the breath sets are very well timed - not too long like many others.