The Breath: Fall Asleep Naturally

This practice guides you through the 4 - 7 - 8 breath which is known for its sleep-promoting properties. This practice is taken from day 3 of my course here on Insight Timer 'The Breath - Your Inner Pharmacy'. Disclaimer: This is not a substitute for professional help.

Transcript

In this practice we'll be doing the four, Seven, Eight breath. We will inhale to the count of four, Hold for the count of seven and exhale for the count of eight. If you can't hold or exhale for those lengths, Simply do as long as you can and continue on with the practice. Over time you will increase your capacity. This is a powerful sleep inducing breath practice but even practicing it during the day can help to attune your body to these calming practices. So sit or lie down and take three cleansing breaths and on your next inhale, Inhale for four, Three, Two, 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. And then release this pattern of breath. Allow your breath to return back to its natural rhythm and just notice how you feel.