Breathing Exercises to Relax or Fall Asleep Fast | 478 Mindfulness Breathing | TAKE A DEEP BREATH
HTML-код
- Опубликовано: 5 июн 2024
- 🌬️ Grab my FREE breathing ebook now: Revolutionize your sleep with 5 simple breathing hacks!
👉 www.takeadeepbreath.co.uk/5-H...
4-7-8 Breathing is a simple and calming Breathing Exercise to help calm a busy mind, 478 acts as a simple mindfulness meditation to help us get out of our own head and allow us to relax, reduce anxiety and fall asleep.
Welcome To TAKE A DEEP BREATH
❤️ Give Me Just 7 Minutes & I’ll Show You How You Can Master Your Breath:
👉 www.takeadeepbreath.co.uk/777
🧑🤝🧑 Join our Exclusive Breathwork Community Here:
👉 www.skool.com/takeadeepbreath...
🙂 Learn more about our 121 Coaching Here:
👉 www.takeadeepbreath.co.uk/121...
📧 All other inquiries email: take-a-deep-breath@outlook.com
😮💨 Make sure you are subscribed so you don't forget to breathe:
👉🏻ruclips.net/user/TAKEADEEPBREA...
0:00 Instructions
0:47 478 Guided Breathing Exercise for Sleep
If your feeling stress or anxiety please check out our Hypnosis Channel on RUclips
/ @scottlesterwoods
About TAKE A DEEP BREATH:
Welcome to TAKE A DEEP BREATH (TADB), here you will find a huge variety of Breathing Exercises for Health, Relaxation & Motivation. Here you will also find our dedicated breathing podcast (Breathcast), where you can watch interviews with the worlds top breathing experts • TAKE A DEEP BREATH
Safety Information:
Do not practice this breathwork during pregnancy, or if you are epileptic. People with cardiovascular issues, or any other serious health conditions, should always consult a medical professional before starting breathwork. These breathing exercises are a guide only, you should always listen to your own body and not push yourself, if you feel unwell STOP. Never practice breathing exercises before or during diving, driving, swimming, taking a bath, or in any other circumstance where the loss of consciousness could result in bodily harm. Deep breathing may cause tingling sensations, a ringing in the ears, and/or light-headedness. These are normal responses and are no cause for alarm. If you faint, however, you have gone too far and should take it more slowly next time.
Top Books on Breathing and Breathwork:
✅ Wim Hofs new book "The Wim Hof Method" geni.us/EBJR
✅ James Nestor's Book 'Breath The New Science of a Lost Art' here: geni.us/c1CK
✅ Anders Ollson Book: "Conscious Breathing" here: geni.us/9mjmz7
✅ Belisa Vranich "Breathing For Warriors" here: geni.us/J7QjBc
✅ Belisa Vranich "Breathe" here: geni.us/G5q8Be
My Equipment:
I spent hours of my time researching the best camera, microphone, and lens for Podcasts and other filming-making needs. I love the kit I bought, and very happy with the performance:
✅ Stunning Camera: Sony A6400: geni.us/wTOWW
✅ Great Lens: 1.4 16mm Sigma: geni.us/etntF
✅ Wonderful Microphone: geni.us/mnCi
Disclaimer
The information provided in this video is provided for informational purposes only and is NOT to be used or relied on for any treatment purposes. All information provided by TAKE A DEEP BREATH is of a general nature, only for educational/entertainment purposes. No information is to be taken as medical or health advice. Follow this breathing exercise at your own risk. TAKE A DEEP BREATH or Mike Maher is not responsible for any losses, liabilities, injuries or damages resulting from any and all claims as a result of your reliance on the information contained in this video. There is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself. We use affiliate links which means if you buy something, we'll receive a commission, we appreciate the support you give us and we hope to keep adding value to you.
Subscribe so you never miss a new video: ruclips.net/user/TAKEADEEPBREA...
![BETA SQUAD vs AMP FOOTBALL MATCH [OFFICIAL STREAM]](http://i.ytimg.com/vi/ChEmvP52p0U/mqdefault.jpg)
🌬 Grab my FREE breathing ebook now: Revolutionize your sleep with 5 simple breathing hacks!
👉 www.takeadeepbreath.co.uk/5-Healthy-Breathing-Hacks
Do not stay in inhalation for too long as it activates your sympathetic nervous system (fight and flight mechanism). Instead, focus on elongating the exhalation time. That activates your parasympathetic nervous system (feed, breed, rest, digest).
Parasympathetic is good for your health, healing, hair, immune system, sleep, longevity, eyes, wrinkles, sex etc.
Here's what I recommend as it has worked for me. Do this 10-20 minutes daily.
4 seconds in (deeply from belly)
1 second hold
10 seconds out (very slowly until your belly caves in and no more air remains in your lungs)
Edit: Slowly try to increase your exhalation time to as long as possible. That will, then, mimick tortoise breathing. As we all know, the lifespan of a tortoise can reach upto 400years. There's a theory that suggests that it might be linked to how much they breathe. A tortoise breathes 3-4 times per minute. Contrast that to a human's 12-18 breaths/minute or a dog's 20-30 breaths/minutes. Human lifespan is 100years and most dog breeds don't live into their third decade.
My point is that you need to train your subconscious mind to take slow deep breaths even when you are not conscious of it. You do that by practicing the tortoise breathing where you exhale for as long as possible. Some advanced yoga practitioners or Chinese Qigong practitioners even manage to exhale so slowly, it lasts for a couple of minutes. Meaning they breathe once/per minute and thus keep the magical parasympathetic nervous system activated all the time. Contrast that to us so-called modern people who breathe in shallowly for a couple of seconds (keeping most of our lungs starved for oxygen) and then exhale so damn quickly as if it would cost us money otherwise (thus keeping most of Carbon Dioxide stuck in our body). Thus, our body stays in the stressful fight/flight mode all the time, fills our body with cortisol and all sorts of stress causing stuff. Yup, not good because when your body is stressed out, it does some crazy stuff like storing excess fat like a madman, making you crave sugar, steals protein from your hair and nails to reallocate them elsewhere. Redirects blood from your gut to your muscles so you can run faster and climb tree quickly. This messes up your digestion which in turn wrecks all your efforts of eating nutritious foods.
So, please do yourself a favor and practice slow-deep breathing with long exhalation daily. Also, if it works for you, don't forget to share it with your parents because they probably need it the most right now.
May you stay in parasympathetic mode all the time.
Let's save the sympathetic fight/flight mode for when we are being chased by a goddamn sabertooth tiger!
Thanks so much for the detailed post!
Could you kindly please put the link to what you discussed for reference?
@@neliaaxibal8785 Hey there. There's no one particular link that would work as reference for all the things I have mentioned in my comment above, as there's a much more elaborate research hidden behind it. However, I could give you the link to a video that explains the benefits of parasympathetic breathing. Once you figure out how this breathing method works toward healing your body, you can further explore from there the secrets of tortoise breathing which is a concept of yoga. Here it is:-
ruclips.net/video/mqrvakXJ6hk/видео.html
@@nitinnishant7783 Thank you. I'll check it out.
@@neliaaxibal8785 I pray you live a wonderful life. Don't forget to spread the knowledge if it works for you.
Very reliable method for relaxation, felt like the fastest 5 minutes of my life
Just came in for my doctor appointment. Did this breathing excercise in the waiting room and my blood pressure was 120 over 74.
Ive been using this same video for a long time now. Its saved to a playlist. I find listening to his breathing is easier to follow sometimes when im overactive and need to relax versus counting in my head.
I practice this breathing technique daily. I do yawn a lot during the session. I check my BP before and after and it is bringing down a little. If the 5mins is not enough, go back and do another 5mins. It helps me relax and fall asleep if I do it for more than 10mins. Thanks a lot for sharing this with us. I really appreciate it . ❤🙏
Same technique here. I take breaks at work to do this and throughout my day.
Just like exercise this lifts some lighter depression and anxiety
I immediately fell asleep after doing this in bed! Thank you so much! God bless!
For real?? I'm literally just about to do it now
This has helped a lot with my digestive problems. Sometimes I panic when I feel stomachaches, which makes it even worse. I always have this video at hand to calm down.
A fabulous breathing technique to fall asleep quickly! Thank you for this! 4 - 7 - 8 and sleep
Anyone else have their body tingling?
I appreciate that you made this I use it everyday and quite often.
So so absolutely helpful first time in my life sleeping from 11to 7am in the morning without disturbing my sleeping time. And now i am practicing this everyday on and on.....its really good for our heart....
I wish it works for me also coz recently m awaking every night which really hampers my health.
Sooo glad I stumbled across this video 🥹I was laying in bed sick and after awhile I couldn’t breathe so I had to sit and dosing of a few times I became so frustrated and tired I decided to google breathing exercises on my phone this one really caught my eye and is got started sitting up at first as I became more relaxed I laid down and before you know it I was out like a light slept all through the night 👍🏽🙏🏾❤️ thanks soo this will be my nightly routine from now own😊God bless🙏🏾🙏🏾🙏🏾
This has helped me a lot, thanks🙌🏼
Really useful breathing exercise, it helps to relieve my racing heart & morning anxiety 👍
@sarahbanbury, you should also try getting out for a walk early in the morning. It dampens the effect of the amygdala (anxiety, stress) and lights up other parts of your brain. It's a game changer.
So anxiety feels like it’s killing me but I’m changing my lifestyle now
this one is what i was looking for.. with breathing and exhaling.. thank you
My mind just calmed down. Wow this was really something.
Thank you!
Had heart palpitations during sleep, this technique really helped in getting over it. Thanks a lot.
Do you do it multiple times during sleep?
I'm suffering from same , how's you now ?? Can you please help how to recover from it
@@priyachinki7989 yes sometimes need to do multiple times, one fundamental thing you need to keep in mind is that you need to understand and prepare your mind that you need rest. And there is no fear of doing so, once you overcome that fear, these palpitations will gradually come down. Breathing technique is a sudden method, but understanding and preparing your mind is a solution in longer run.
@@TheAgnibha yes, sometimes you need to do more than once, slowly you need to prepare your mind and relax before sleep. Try to get your body tired, it will help you to sleep. Try to do something different during the day which interests you.
@@priyachinki7989you may have sleep apnea. It starves the body of oxygen and causes the heart to over exert itself
I have trouble sleeping now for about 1 week I hope this method works for me. I’ve been thinking a lot these days so wish me luck
I didn't need to sleep but felt really stressed out so did this anyway. Bloody hell! The effect was as good as a Xanax! Thanks.
I watch this everyday thanks a lot!!💕
I like the fact it hasn’t got counting only sound of breath👍
*I do these when I stressed it help alot❤️❤️❤️❤️*
I was never..into this type of exercises...Bt due to my scattered schedule.. I became insomniac again.....My home tutor suggested me to do this...Technique..trust it turned out to be a blessing for me.......Just you have to focus and follow this religiously... It will work...110%.....
Thank you
I do this everyday. Thank u for helping me 🙏.
I feel so much better. Thank you
Hellooo:) Thank you for doing this video!
Recently, I have had challenges with getting better sleep quality.
I tried doing this breathing. It help me to feel more grounded and sleep better.
Hope you have an awesome day : )
Thanks for breathing exercise. It helps in calming mind. Excellent
Thanks for sharing i need this breathing excercise sometimes i cant sleep stay safe god bless
I love jesse coomers’s breathwork.. i do it daily
I dont know what im doing wrong sometimes this technique relaxes,calms me sometimes it alerts me my heart racing faster.
That's probably because you are straining when inhale and exhale. When you do this, don't strain. I understand that it can be hard to follow the phase at first without straining.
@@myfatetrulygreat2910 same happens to me, thanks for the advice.
Wow! Thank you so much, it worked great!!
I heard this is so good for you ❤
My students love and use this video.
This is amazing guided breathing exercise. Thank you 🙏 🙏🙏
A b I g thanks for this breathing excersice I used it when I wake up in the morning and before going to bed everyday it helped me with my asthma thanks from Brisbane Australia ❤️
It really works i just woke up from the hospital after sleeping for too long i guess.
😂 😂
On my baby boy 👶
It’s to powerful. It must be destroyed!
Hahahahha
WUT
Thanks enjoyed this quick video, watched a few of your other ones and they are really good. Grateful 🙏
Well presented. It suits people who need the visual so they can learn to focus on the breathing and sensation. Later on, they are then, able to internalize the peaceful sensation derived from this practice. Thank you.
Thank you. Just what i needed after a challenging morning☺🙏🙏🙏 by the way you have such a soothing voice, i could listen to you all day! Well i have you on in the background whilst working as well. Already done my breathing exercises.😊
Thanks so much JJ
Great Exercise to calm the mind and body. Awesome
Felt relaxed after first time thank you
Thanks for the good video😌
I’m use it every night.
Thank you for this awesome video! Been sleeping well at night thanks to this 💕💕
Thank you for amazing breathwork.
I needed this breathing exercise in life. Thank you so much. : ) I do this every night before bed. And sometimes during the day.
Excellent deep breathing technic, Thanks a lot Sir.
Thanks and welcome
It really worked. Wow. Thank you.
I was sceptical of this at first, but to my surprise, I fell asleep really fast last night.
You do this in the bad or sitting 🪑
@@fisnikeguze1062 I've been doing it in bed
Thank you for sharing this video!🙏I’m practicing 478 with this video every morning💙
I think it’s for sleeping
@@bhanuchirutha No, breathwork is not only for sleeping:) It can be done any time of day, just like meditation. Doing it in the early morning helps you manage your daily stresses better.
Thankyou for this. It is very calming and helpful ☺️
Extreme motivation hits at the strangest of times
Hey, thanks for the video! I've just started incorporating this into my daily routine and I'm feeling the benefits already. Would you be able to share the backing track to this video? I'd really to meditate with it on in the background
This is very helpful for anxiety and emetophobia attacks. But it can make you really tired
Ty 😭 ❤ 🙏🏻
I'm laying on my bed before i sleep i decided to try this and it's pretty nice the feeling i got after 👌 I'm going to keep doing this day time too throughout the day. Thank you for this video 👌👏
Thank you Sir. I Will try this if it works for me.
Thank you ☺️
Love this thank you!!
Thank you. This was perfect!
So glad I just happened to find this amazingly helpful easy breathing exercise. I deleted other ones because this is all I need. Surprised just how quickly it works.
Thanks for sharing stay safe n god bless
thank you so much for this video! currently overdosed on caffeine and this is really helping right now.
hope you're ok
I love this video of excise of breathing to relaxer fall Asleep right away 478 Mindfulness breathing and take A deep breathing
excellent thank you. very easy and simple to understand
I come here everyday. Peace out guys ❤
8 months 😮
I am a regular practitioner of ur breath techniques
Thank you so much
Wow made me very sleepy! 1 more round will do it for sure. Had to get hang of it first round
Good but could you make a 15-minute version with theta waves music?
thank you
I watch every day
Thank you sir for this breathing technique Exercise..
Thank you!❤
This works so well for me, sometimes I don’t even make to the end.
Thanks, feels great😁
Thanks for the breathing exercise.
This is so important thing for me to do as i have bad anxiety and depression and I love medateion
Thank you so much ❤
Wonderful. Thabknu so much for your channel🙏
Thanks and welcome
one of my favorites thanks
Thank you. Can you do a guided one?
Thanks TADB 🌜🌛😴😴😴😴😴😴
Thank you
You are a legend, thank you for your guidance.
Glad to help
Thank You
Helpful... Thank you🌹🌹🌹
Thank you for this one
Great video. Thank you for posting this
My pleasure!
Exhilarating!
Thanks 🙏🏻
Quick and simple breathwork to tap into 👍
Very relaxing voice
Aw thank you so much this helped me so much ❤
Thanks for breath exercise 💎
Thank you for this video ❤️
wow this really helps. thanks so much.
Thank you 🙏 ❤ : )
Thank you 🙏
You’re welcome 😊
Thank you so much❤❤❤❤❤❤
Thanks for your lovely breathing video