Fall Asleep Quickly - A Breathing Technique

Drift into deep, restful sleep with this simple yet powerful breathing technique designed to calm your nervous system and quiet your mind.
This guided meditation uses a progressive exhale pattern that naturally relaxes your body with each breath. You'll breathe in for a count of 4, then gradually lengthen your exhale. This extended exhale activates your parasympathetic nervous system, signalling to your body that it's safe to rest.
No complex visualisations or lengthy instructions, just your breath and a gentle voice guiding you into sleep. Perfect for those nights when your mind won't settle, or when you simply want to fall asleep quickly and easily.

Transcript

I want to share with you a technique to help you fall asleep quickly.

It is a breathing technique which simply involves breathing in for a count of four and breathing out.

Let's just make sure that you're physically ready to go to sleep.

Get all those wriggles out,

Wiggle your toes,

Shuffle your shoulders and start to relax.

The breathing technique that we'll use to fall asleep quickly is very simple.

We'll breathe in for a count of four and then out for a count of one,

Like this.

Then we'll breathe in for a count of four and out for a count of two.

Then in for a count of four and out for a count of three.

You can start to see the pattern.

Every time you breathe in you slow that exhale a little bit more.

Slow for a count of four.

Then it'll be in for a count of four and out for a count of five.

In for a count of four and slowly out for a count of six.

And if at any point a thought comes into your head,

Something that's happened during the day or something that you need to do tomorrow,

Start again from one.

So if you get distracted,

Say,

Okay I got distracted.

I'll go back to my breathing in for the count of four and out for one.

And I'll build myself back up.

Try to see how far you can get.

If at any point you forget what number you're on,

You get lost with your counting,

Start again from one.

And this will be enough to set you to sleep very quickly.

In for four,

Out for three and so on.

My voice is going to stop now,

But you can carry on this breathing pattern.

Whenever you get lost or get distracted,

Come back to one and you'll be asleep in no time.

Good night from me.

Until tomorrow.