Breathing Protocol To Help You Get To Sleep

If you need help falling asleep or some centering or mindfulness as you get into bed, follow along with this short, guided breathing protocol to help you fall asleep. No music, just you and your breath.

Transcript

Hi everyone, This quick breath protocol is to help you fall asleep in the evenings or if you're napping, I guess you can use it then too. So come to your backs if you're not there already and let everything be heavy. Get as comfortable as you can. And begin by bringing some awareness to the body and to the breath. Notice if there's anywhere you're holding tension and see if you can just breathe into that space and let it go. Getting a little bit more softness as you ease into sleep. We'll begin with three cleansing breaths. So we'll take a big inhale through the nose and just let it fall out of the mouth on the exhale. Take a full inhale. Let it fall. We're going to sigh it out. Two more. Last one. Seal the lips. Inhale for three, Two, One. Pause at the top. Inhale through the nose for six, Five, Four, Three, Two, One. Pause. Inhale three, Two, One. Pause. Exhale six, Five, Four, Three, Two, One. Pause. Inhale three, Two, One. Pause. Exhale six, Five, Four, Three, Two, One. Pause. Keep going on your own. Inhaling for three, Slight pause, And then exhale for six, And a slight pause at the bottom. Exhaling on extending the exhales, Expanding on the inhales, And controlling a slow exhale on the way out. If this feels easy or constrained, You can extend it to a count of four on the inhale and an eight count on the exhale. Slowing the breath down, Focusing on the counts, The inhales, And the exhales. Understanding anything else that pops into your mind, Just wash away, Coming back to the breath. After your next exhale, We'll start exhaling but humming on the exhale. So inhale for three, Two, One. Pause, And hum the exhale out. Pause at the bottom of your exhale. Inhale for three, Two, One. Pause, And hum the exhale out for six. Pause, Inhale for three, Pause, And then hum the exhale out. Again, You can extend this to a count of four or an eight count on the exhale, Or take the exhale, Hum for as long as you would like. The vibrations from the hum on the exhale helps to calm the nervous system down, Allowing you to rest and digest, To relax. You can stay with this breath for as long as you would like. I hope you have a nice sleep. See you next time.