Drowsy Bedtime Breathing Practice: Sleep Like A Baby!

With this 4:8 breathing practice, we deeply relax your body and make your mind super sleepy. By using Ocean Breath (Ujjayi) your vagus nerve is being massaged and your parasympathetic nervous system triggered. By slowing down the exhale (twice as long as the inhale) your heart rate variance rises. Combined, these effects on your body will make you fall asleep in no time and sleep like a baby.

Transcript

Welcome to this bedtime breathing exercise.

Lie down.

Stretch out your legs.

Relax all of your body.

Put your right hand on your chest,

Your left hand on your belly.

Close your eyes.

And for this breathing exercise use ocean breath or ujjayi breathing.

We will do a 4-8 relaxation breathing.

That means breathing in to the count of 4 and out to the count of 8.

Start with your first inhale now.

1,

2,

3,

4 and out for 8,

7,

6,

5,

4,

3,

2,

1.

Inhale 1,

2,

3,

4 and out 8,

7,

6,

5,

4,

3,

2,

1.

Inhale 1,

2,

3,

4 and exhale 8,

7,

6,

5,

4,

3,

2,

1.

Inhale 1,

2,

3,

4 and exhale 8,

7,

6,

5,

4,

3,

2,

1.

Ocean breath in 1,

2,

3,

4,

Ocean breath out 8,

7,

6,

5,

4,

3,

2,

1.

Ocean breath in 1,

2,

3,

4,

Out 8,

7,

6,

5,

4,

3,

2,

1.

Deep belly breathing in 1,

2,

3,

4 and out 8,

7,

6,

5,

4,

3,

2,

1.

Inhale 1,

2,

3,

4 and exhale 8,

7,

6,

5,

4,

3,

2,

1.

Inhale 1,

2,

3,

4 and exhale 8,

7,

6,

5,

4,

3,

2,

1.

Remain with your eyes closed and slowly,

Slowly drift off into the land of dreams.

Have a beautiful,

Beautiful good night's sleep.