Welcome.
We're going to use sound and a simple breathing technique to prepare our body and mind for sleep.
We'll be listening to frequencies that have a grounding effect and using the 478 breathing exercise developed by Dr.
Andrew Weil.
This simple breathing tool helps to relax your nervous system.
You can use it during the day and before bedtime as a natural calming aid.
If by the end of the session you feel sleepy,
That's great.
If you're not quite there yet,
That's okay too.
Sleep can be elusive,
So I'll share links in the show notes pointing to some sleep resources that I've found personally helpful.
So if you're sitting or lying comfortably,
I invite you to close your eyes.
We're going to breathe in softly from the nose to a count of 4,
And hold our breath for 7 seconds,
And then breathe out from the mouth slowly to a count of 8.
It may take you a few rounds to get used to this rhythm,
And that's natural.
If you feel yourself needing to take in air sooner,
Then go at your own pace,
Just make sure your exhale lasts longer than your inhale.
Ready?
Let's go.
In through the nose,
2,
3,
4.
Hold,
2,
3,
4,
5,
6,
7.
Out from the mouth,
2,
3,
4,
5,
6,
7,
8.
In through the nose,
2,
3,
4.
Hold,
2,
3,
4,
5,
6,
7.
Out from the mouth,
2,
3,
4,
5,
6,
7,
8.
In through the nose,
2,
3,
4.
Hold,
2,
3,
4,
5,
6,
7,
8.
In through the nose,
2,
3,
4,
5,
6,
7,
8.
In through the nose,
2,
3,
4,
5,
6,
7,
8.
Out from the mouth,
2,
3,
4,
5,
6,
7,
8.
In through the nose,
2,
3,
4,
5,
6,
7,
8.
In through the nose,
2,
3,
4,
5,
6,
7,
8.
In through the nose,
2,
3,
4,
5,
6,
7,
8.
Out from the mouth,
2,
3,
4,
5,
6,
7,
8.
In through the nose,
2,
3,
4,
5,
6,
7,
8.
In through the nose,
2,
3,
4,
5,
6,
7,
8.
In through the nose,
2,
3,
4,
5,
6,
7,
8.
In through the nose,
2,
3,
4,
5,
6,
7,
8.
In through the nose,
2,
3,
4,
5,
6,
7,
8.
In through the nose,
2,
3,
4,
5,
6,
7,
8.
In through the nose,
2,
3,
4,
5,
6,
7,
8.
In through the nose,
