Breathwork - Fall Asleep

This relaxation breathing technique is designed to slow the heart rate and engage the parasympathetic (rest, digest, relax) nervous system state, so you can fall asleep quickly and easily. Breathwork is a natural alternative to sleep aids and can be performed lying in bed. When starting, breathwork may need to be performed an hour before bedtime. Use nightly for best results.

As with any physical practice, please check with your doctor to make sure breathwork is safe for you.

Delta waves.

Transcript

Welcome to this breathing practice designed to help with falling asleep.

This is Renee with Om Sacred.

To begin,

Go ahead and get into a comfortable,

Reclined position.

You can also do this practice lying in bed,

Continuing the breathing method until you fall asleep.

Once you are in a supine position,

Place one hand over your heart and one hand on your abdomen.

This position is designed not only to bring your body naturally into a relaxed state of being,

But also to help gauge if your breathing is utilizing the diaphragm muscle.

You can feel this muscle just underneath the ribcage.

The rise of the abdomen with the breath serves as a proxy for allowing us to know this breathing muscle is engaged.

Once you are comfortable,

Hands gently relaxed,

Allow the shoulders to become heavy.

They have nothing to carry now.

Let the knees soften.

Allow the hips and the feet to sink into the support beneath you.

Soften the eyes,

Gently relaxing the jaw.

I'm going to begin counting the breath now,

And you can just follow along.

If the breath wanders from the pace,

Bring it back as close as you can.

There's no need to worry,

No need to create story.

You can allow the mind to let go if you want to.

Inhale begin in three,

Two,

One.

Inhale one,

Two,

Three,

Four.

Exhale eight,

Seven,

Six,

Five,

Four,

Three,

Two,

One.

Inhale one,

Two,

Three,

Four.

Exhale eight,

Seven,

Six,

Five,

Four,

Three,

Two,

One.

Inhale one,

Two,

Three,

Four.

Exhale eight,

Seven,

Six,

Five,

Four,

Three,

Two,

One.

Inhale one,

Two,

Three,

Four.

Exhale eight,

Seven,

Six,

Five,

Four,

Three,

Two,

One.

Inhale one,

Two,

Three,

Four.

Exhale eight,

Seven,

Six,

Five,

Four,

Three,

Two,

One.

Inhale one,

Two,

Three,

Four.

Exhale eight,

Seven,

Six,

Five,

Four,

Three,

Two,

One.

Inhale one,

Two,

Three,

Four.

Exhale eight,

Seven,

Six,

Five,

Four,

Three,

Two,

One.

Inhale one,

Two,

Three,

Four.

Exhale eight,

Seven,

Six,

Five,

Four,

Three,

Two,

One.

If you are still awake,

You may continue this breathing count until you reach a sleeping state.

Wishing you a good night and a restful sleep.