Another tip that Dr.
Matthew Walker,
Sleep researcher,
Suggests in his TED talk,
Six tips for better sleep is regularity.
To go to bed at the same time and wake up at the same time.
Regularity is super important and helps to improve both the quantity and the quality of your sleep.
Breath regularity is a very effective technique to use with your sleep regularity.
There is a very simple exercise from Pranayama to regularize your inhale and your exhale.
It has a Sanskrit name for it.
Sama-vritti Pranayama.
Sama is equal,
Vritti is generation and prana is the life force.
It is also referred sometimes as box breathing.
This is Suresh from Blossom Meditation and let me share the Sama-vritti Pranayama with you.
You can lie in bed and stay comfortable and aware while closing your eyes.
Start by taking a couple of long breaths through your nose and exhale through the mouth.
Now let's begin the Sama-vritti Pranayama.
Breathe in through your nose slowly counting to four.
Feel the air filling your lungs.
Hold your breath here and slowly count to four again.
Simply avoiding exhaling for four counts.
Slowly exhale through the mouth to the count of four.
Then hold the exhale for another four counts.
So you are simply avoiding exhaling.
Let's practice this together.
Breathe in,
Hold,
Exhale out,
Hold it out.
Breathe in,
Two,
Three,
Four.
Hold it in,
Two three,
Four.
Exhale out,
Two,
Three,
Four.
Hold it out,
Two,
Three,
Four.
Breathe in two,
Three,
Four.
Hold it in two,
Three,
Four.
Exhale out two,
Three,
Four.
It out two three four in two three four hold two three four exhale two three four hold two three four one two three four one two three four one two three four one two three four
