Sleep Breathing
Gentle, extended exhale technique that activates the parasympathetic nervous system, preparing the body for rest and recovery.
sleep beginner 4m 40s
How to Practice
1. Lie down in bed, or sit somewhere you can fully let go.
2. Inhale through your nose for 4 seconds.
3. Exhale slowly through pursed lips for 8 seconds — longer than the inhale.
4. Rest in the stillness for 2 seconds before the next breath.
5. Keep the pace unforced. You're not performing — you're winding down.
Technique Details
- Timing
- 4s inhale — 0s hold — 8s exhale — 2s hold
- Recommended Cycles
- 20 cycles
- Total Duration
- 4m 40s
- Scientific Backing
- Extended exhale techniques increase melatonin production by 28% and reduces time to fall asleep by 40%