Let's practice a relaxing breathing,
Great for helping you fall asleep.
We will do two rounds of 20 breaths.
If you're still awake by the end of this recording,
Keep counting on your own,
Eventually you will fall into deep sleep.
To begin,
Lie down on your back.
If you wish,
Place both hands on your abdomen,
Or your right hand on your heart and your left hand on your belly.
Your right hand remains still,
Your left hand rises and falls with each breath as we practice.
In this breathing,
We double the length of the exhalation,
So we will inhale to the count of 4 and exhale to the count of 8.
This breathing will increase the relaxation response.
Your job is to control the exhale,
Slowly letting the breath out,
Without running out of air.
Remember to make the ocean sound or whisper breath by constricting your throat.
This will massage your vagus nerve and increase relaxation.
It sounds like this.
Now let's begin.
Inhale 1,
2,
3,
4,
Exhale 8,
7,
6,
5,
4,
3,
2,
1.
Inhale 1,
2,
Belly rises,
Exhale 8,
7,
6,
Belly falls,
3,
2,
1.
Inhale 1,
2,
Fill the belly,
Exhale 8,
7,
Ocean breath,
4,
3,
2,
1.
Inhale 1,
2,
3,
4,
Exhale 8,
7,
6,
5,
4,
3,
2,
1.
Inhale 1,
2,
3,
4,
Exhale 8,
7,
6,
5,
4,
3,
2,
1.
Inhale 1,
2,
Belly rises,
Exhale 8,
7,
Belly relaxes,
4,
3,
2,
1.
Inhale 1,
2,
3,
4,
Exhale 8,
7,
6,
5,
4,
3,
2,
1.
Inhale 1,
2,
Last round,
Exhale 8,
7,
6,
5,
4,
3,
2,
1.
Relax both hands down at your sides,
Keep your eyes closed,
Breathe natural.
Take a moment.
Inhale 1,
2,
3,
4,
Exhale 8,
7,
6,
5,
4,
3,
2,
1.
Inhale 1,
2,
Ocean sound,
Exhale 8,
7,
6,
5,
All your air out.
Inhale 1,
2,
3,
4,
Exhale 8,
7,
6,
5,
4,
3,
2,
1.
Inhale 1,
2,
Belly rises,
Exhale 8,
7,
6,
Belly falls,
3,
2,
1.
Inhale 1,
2,
Feel the belly,
Exhale 8,
7,
Ocean breath,
4,
3,
2,
1.
Inhale 1,
2,
3,
4,
Exhale 8,
7,
6,
5,
4,
3,
2,
1.
Inhale 1,
2,
3,
4,
Exhale 8,
7,
6,
5,
4,
3,
2,
1.
Inhale 1,
2,
Belly rises,
Exhale 8,
7,
Belly relaxes,
4,
3,
2,
1.
Inhale 1,
2,
3,
4,
Exhale 8,
7,
6,
5,
4,
3,
2,
1.
Inhale 1,
2,
Last round,
Exhale 8,
7,
6,
5,
4,
3,
2,
1.
Sweet dreams.
