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COURSE

Master Breathing Techniques For Better Sleep

With Fred Tillon

Welcome to "Night Breath," an innovative and holistic approach to rediscovering the path to natural and restorative sleep. This one-of-a-kind program combines the ancient art of conscious breathing with original musical compositions, creating a soothing symphony for body and mind. Over 10 days of practice, this program guides you on a transformative journey where each evening becomes a new exploration of ancestral breathing techniques, enhanced by musical creations specially composed to accompany your path to rest. What makes "Night Breath" truly unique is the harmonious fusion between: Carefully selected breathing techniques Original and dedicated musical compositions Soothing and precise vocal guidance A natural progression adapted to each individual A 10-Step Journey Each evening you will discover: - A new breathing technique - An original musical composition - Specific vocal guidance - A sound environment conducive to falling asleep - Original Compositions for Each Practice The music, composed specifically for each breathing technique, creates a sonic cocoon that: - Naturally supports the respiratory rhythm - Promotes deep relaxation - Gently accompanies you toward sleep - Creates a unique immersive experience - A Sustainable Solution "Night Breath" is not just a simple sleep program, it is: - Progressive learning of proven techniques - A soothing ritual to personalize - A collection of tools to use according to your needs - A natural response to sleep disorders Whether you're struggling with chronic insomnia or simply looking to improve the quality of your rest, "Night Breath" offers you a unique path to deeper and more restorative sleep. Let yourself be carried by this unique alliance between conscious breathing and soothing music, and rediscover the pleasure of falling asleep naturally. Embark on this 10-day journey where each evening becomes a new opportunity to transform your relationship with sleep, guided by music and breath, toward more serene and restorative nights.

Learn them across relaxing and soothing musical journeys.

10 Days

142 students

4.0 stars

23 min / day

English

About this course

Meet your Teacher

Fred Tillon

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saulgé France

Fred is a yoga teacher, breathing techniques instructor, and mindfulness meditation guide. For several years, he has been conducting his practice both in-person and online through the creation of digital content designed to support users in discovering the power of the present moment. He invites you to gift yourself these special interludes during which you can move toward a state of well-being that everyone should have the opportunity to experience.

View Profile

10 Days

142 students

4.0 stars

23 min / day

English

Lesson 1

Abdominal Breathing

Abdominal breathing (or diaphragmatic breathing) is a deep breathing technique that involves the complete expansion of the diaphragm, allowing the lungs to fill with air. Unlike shallow chest breathing, it fully engages the diaphragm, causing the abdomen to expand rather than the chest during inhalation.

Lesson 2

The 4/7/8 Pattern

The 4-7-8 breathing technique is a respiratory method developed by Dr. Andrew Weil, based on ancient yoga practices. This simple yet powerful method consists of a precise breathing pattern: inhale for 4 seconds, hold your breath for 7 seconds, then exhale for 8 seconds.

Lesson 3

Square Breathing

Square breathing, also known as box breathing or 4-4-4-4 breathing, is a simple yet powerful deep breathing technique. Its name comes from its balanced four-part structure, symbolically forming a square: inhale, hold, exhale, hold, with each phase lasting the same amount of time (typically 4 seconds).

Lesson 4

Alternate Nostrils Breathing

Alternate nostril breathing, or Nadi Shodhana in Sanskrit, is an ancestral pranayama (breath control) technique from yoga. This practice involves breathing alternately through each nostril while blocking the other with your fingers. This subtle technique balances energy flows in the body and harmonizes the brain hemispheres.

Lesson 5

Ocean Breathing

Ujjayi breathing, often called "ocean breathing" due to the sound it produces, is a deep breathing technique from yoga. Its Sanskrit name "Ujjayi" means "victorious" or "one who conquers." This breathing is characterized by a slight contraction of the glottis that creates a soft and steady sound resembling ocean waves, while maintaining deep and controlled nasal breathing.

Lesson 6

Cardiac Coherence Breathing

Cardiac coherence is a scientifically validated controlled breathing technique that synchronizes respiratory rhythm with heart rate. It involves breathing at a precise frequency of 6 breaths per minute (a 10-second inhalation-exhalation cycle) for at least 5 minutes. This specific cadence creates an optimal physiological state where the heart, nervous system, and brain function in perfect harmony.

Lesson 7

The Breathing Of The Sigh

The sigh breath is a simple yet profoundly liberating breathing technique that mimics the natural mechanism of sighing. A sigh is an innate physiological response through which the body releases tension and stress. This technique involves taking a complete inhalation followed by a long, audible, and relaxed exhalation, like a sigh of relief. This conscious practice amplifies the natural mechanism that our body instinctively uses to release accumulated tensions.

Lesson 8

The 3/4/5 Breathing Technique

The 3-4-5 breathing is a structured breathing technique based on a precise ratio between inhalation, retention, and exhalation. This simple yet powerful method consists of inhaling for 3 seconds, holding the breath for 4 seconds, then exhaling for 5 seconds. This specific rhythm, where exhalation is longer than inhalation, naturally activates the parasympathetic nervous system, responsible for the body's relaxation and recovery.

Lesson 9

The 3/4/5/2 Breathing Pattern

The 3-4-5-2 breathing is an advanced breathing technique that extends the traditional 3-4-5 model by adding a post-expiratory pause. This complete rhythmic method comprises four distinct phases: inhaling for 3 seconds, holding the breath for 4 seconds, exhaling for 5 seconds, then maintaining empty lungs for 2 seconds before restarting the cycle. This final 2-second pause creates a moment of emptiness and deep surrender that considerably amplifies the relaxing and therapeutic effects of the practice.

Lesson 10

The Russian Masters Breathing

The Russian Masters Breathing in pyramid technique is an advanced breathing method developed by Russian military and athletic elites. This sophisticated variation uses a precise mathematical progression of inhalation/exhalation ratios, creating a "respiratory pyramid" that rises and then descends according to a specific sequence: 5/5, 6/4, 7/3, 8/2, 9/1, 8/2, 7/3, 6/4, 5/5, 4/6, 3/7, 2/8, 1/9, 2/8, 3/7, 4/6, 5/5. Each level is repeated 4 times before moving to the next, totaling 68 complete breathing cycles.