Deep Breathing For Better Sleep

In this practice

Key teachings

• Pranayama (breath control)
• Activation of the parasympathetic nervous system
• Mindful relaxation

Ideal for

• Individuals seeking better sleep
• Beginners to breathwork
• Those experiencing stress or anxiety

Lesson

Instructions

4:8 breathing stimulates your parasympathetic, “rest and digest” nervous system, slows your heart rate and respiration, and puts you in a ready state for restful sleep.

*Lie down, place your right hand on your heart, left hand on your abdomen *Keep your right hand still, let your left hand rise on the inhale and fall on the exhale *Inhale through your nose for 4 counts *Exhale through your nose for 8 counts *Repeat for 10 rounds

When you’re done, breathe naturally through your nose and allow yourself to fall asleep.

Steps

• 4:8 Ratio Breathing (Pranayama)
• Diaphragmatic breathing
• Body awareness for breath placement

Benefits

• Improved sleep quality
• Reduced heart rate and respiration
• Stress and anxiety reduction
• Activation of 'rest and digest' response