Sleep Well Simple Breathing & Body Scan To Beat Insomnia

Be guided through a simple and powerful 4-7-8 breathing technique and a relaxing body scan to release insomnia, overthinking, tension and stress and welcome relaxation and sound sleep. This practice comes from the course, Sleep Soundly With The Five Elements, Acupressure & Massage.

Transcript

Welcome back! Today we explore the metal element. For metal types, Disruptions to routine such as daylight savings time changes or jet lag from traveling can wreak havoc on sleep patterns. The organs and meridian channels associated with the metal element are the lungs and the large intestine, Which are responsible for taking in and letting go of what no longer serves you. Breathing techniques are a simple yet effective way to balance and strengthen the metal element. Today's practice for the metal element is a 4-7-8 breathing technique to restore your sleep pattern, Create a sense of structure in periods of chaos and transition and welcome restfulness. This quick and easy technique can be easily integrated into your meditation routine and you can practice this easily even when you're traveling. This breathing method was developed by Dr. Andrew Weil, An integrative medicine doctor and this method is based on pranayama or breath work techniques from yoga. The 4-7-8 breathing technique offers several benefits that can enhance your physical and mental well-being. First, It helps to calm your mind by providing a repetitive distraction from any racing thoughts, Promoting a sense of tranquility. Second, It aids in reducing stress and anxiety by activating the parasympathetic nervous system to counteract your body's fight, Flight or freeze response. Additionally, This technique can help to lower your heart rate and blood pressure, Creating optimal conditions for rest. The more you practice this breathing technique, The more effective it will be at helping you fall asleep. Fall asleep. Like our other practices, You can do this in any position including seated or lying down. Since today we are using this breathing technique to help you fall asleep, My invitation to you is to practice this while lying in bed right before you prepare to sleep. At the end, You will have the option to drift directly off to sleep after finishing the practice. There are three main pointers. The first is the position of your tongue. Throughout this breathing technique later on, Your tongue should stay towards the roof of your mouth with the tip of your tongue touching the back of your two front teeth. The second pointer is to begin by breathing out deeply. Let your breath come out through your lips making a whooshing sound which could sound like this. The last pointer is the breathing length. We'll inhale for four counts, Hold the breath for seven counts, And exhale slowly for eight counts. I'll guide you through the entire process and we'll repeat eight rounds of 4-7-8 breathing. Start by placing the tip of your tongue behind the back of your two front teeth. Breathe out deeply through your lips and make a whooshing sound. When you are ready, We'll inhale through your nose for four, Three, Two, One, Hold the breath for seven hold the breath for seven, Six, Five, Four, Three, Two, One. Exhale as you whoosh out through your lips for eight, Seven, Six, Five, Four, Three, Two, One. Inhale for four, Three, Two, One. Hold for seven, Six, Five, Four, Three, Two, One. Exhale for eight, Seven, Six, Five, Four, Three, Two, One. Inhale for four, Three, Two, One. Hold for seven, Six, Five, Four, Three, Two, One. Exhale for eight, Seven, Six, Five, Four, Three, Two, One. Inhale for four, Three, Two, One. Hold for seven, Six, Five, Four, Three, Two, One. Exhale for eight, Seven, Six, Five, Four, Three, Two, One. Inhale for four, Three, Two, One. Hold for seven, Six, Five, Four, Three, Two, One. Exhale for eight, Seven, Six, Five, Four, Three, Two, One. Inhale for four, Three, Two, One. Hold for seven, Six, Five, Four, Three, Two, One. Exhale for eight, Seven, Six, Five, Four, Three, Two, One. Inhale for four, Three, Two, One. Hold for seven, Six, Five, Four, Three, Two, One. Exhale for eight, Seven, Six, Five, Four, Three, Two, One. Gently let go of this technique and allow your breath to transition to its natural rhythm and pace. Notice how you feel and feel how effortless this way of breathing is, As if your breath is breathing you. Guide your awareness to your exhale and as you exhale, Relaxing all ten of your toes, Your ankles, Your heels, Your calves, Your shins, Relaxing your knees, Your thighs, Your buttocks and your hips. Softening and releasing your belly, Your lower back, Your chest, Your shoulders, Your arms and all ten of your fingers. Feel this relaxation spread up to your neck, Your jaw, Your cheeks, Your nose, Your lips, Your ears, Your eyes. Feel the space between your eyebrows soften and feel even the crown of your head and feel even the crown of your head relax. From head to toe, From toes to head, The whole of your body is now fully relaxed. With your next exhale, Let this full body relaxation spread and move even deeper and saturate your mind and your consciousness. Allow it to guide you as you descend into a state of deep restfulness. From here, If you wish, Let yourself drift into sleep. Thank you for joining me for this Metal Element 478 Breathing Technique for Sound Sleep. You