Day 20 Breath for Sleep
Find Your Breath
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15m
Good sleep requires all day preparation. Ideally, you'll spend your day moving, breathing and creating. This primes you to be ready to sleep. Also, your sleep hygiene matters. Don't eat within 3-4 hours of going to sleep. Don't drink caffeine within at least 8 hours of sleep. Don't consume alcohol.
Even with these tools, quality sleep can still be tough. I still struggle with aspects of my sleep, like getting deep, restful REM.
I present you with the Sleep Triangle Breath. This is a simple down regulation breath you can perform before you sleep or if you wake up in the middle of the night. Like other down regulation breaths, this lengthens the exhale and exhale hold. It's going to slow you down.
Inhale for 4 seconds (count in your head, even picture pillowy white sheep if you like).
Exhale for 7 seconds.
Exhale hold for 8 seconds.
This is a key breath for sleep. Perform this breath for a few minutes. As you get comfortable and your body softens, lengthen the exhale and holds a bit more. Recognize the feeling of your body being gently put to sleep.
Grab your pillow and blanket. Layout in a hammock. Whatever works for you. Find your breath.
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I call this the Ocean Breath because the exhale sounds like waves crashing.
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