Relaxation Breathwork For Sleep & Melatonin Release

This simple yet powerful breathwork technique is designed to activate the parasympathetic nervous system, promoting deep rest and relaxation as well as aiding you get to sleep.

It involves: Inhaling for 4 seconds, Holding for 6 seconds, and Exhaling for 10 seconds.

Transcript

Hello and welcome to your Breathwork Network.

Today's breathing exercise is 4-6-10 breathing,

Where we gently inhale through the nose or pursed lips for 4 seconds,

Hold for 6 seconds and exhale slowly either through the nose or pursed lips as if blowing out a candle for 10 seconds.

We are bringing our breathing rate down to a slower rhythm to induce a sense of calm and relaxation,

Allowing the body to enter the parasympathetic state.

This can be done before going to sleep to bring a sense of calmness and relaxation to the body,

So ideally we will be laying down in our preferred sleeping position or else you can sit up with an elongated and lengthened spine.

Pause the video now if you need to make any final adjustments.

Let's begin.

Gently breathing in,

Hold,

Relaxed,

Exhale out.

Gentle breath in,

Holding at the top,

Out.

Extending that exhale,

In,