Breathing Exercises for Sleep

Breathing Exercises for Sleep | Part Three

Рет қаралды 11,004

Жыл бұрын

Welcome back to guided breathing exercises from Oxygen Advantage®. In this continuing series, breathing expert and OA founder Patrick McKeown leads you through a series of guided breathing exercises.
Oxygen Advantage® breathing exercises are specifically designed for purpose, whether you need to improve your health and wellbeing or boost athletic performance and recovery.
Continuing our focus on sleep, Patrick guides you through exercises to help you gain deep and relaxing sleep and to wake up feeling alert and ready to go in the morning. Patrick will guide you through this simple 10-minute exercise.
Doing this exercise regularly will lead to better sleep and waking more refreshed. It will also help to combat snoring and conditions like obstructive sleep apnea.
If you are pregnant, have a serious medical condition or suffer from anxiety or panic disorder, consult with your physician before undertaking any exercises involving ‘air hunger’ or breath holds.
If you liked this exercise, then why not try the Oxygen Advantage® Breathing App in which it features? The app is free of charge and features no micro-transactions.
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Пікірлер: 17

@spiritflower6640 9 күн бұрын

Thank you🙏🙂

@lesleyadamson2660 Жыл бұрын

I almost fell asleep listening to this. His soft voice, repetition and my breathing were brilliant. Thank you.

@OxygenAdvantage Жыл бұрын

Thanks for watching Lesley.

@ivorfrawley3105 Жыл бұрын

Me too , this guy is super - just came across this, havnt slept right for 25yrs

@ew6629 Жыл бұрын

Been doing this for several months now and it works absolutely great for initial falling asleep. When I wake up after 3- 4 hours, I do the same breathing exercises but find it not as effective yet; not sure why. I am at least grateful how well it works for initial sleep. I do practice nose breathing during the day as well.

@OxygenAdvantage Жыл бұрын

Hi @ew6629, Do you tape the mouth at night? Do you wake with a dry mouth? It's possible as you sleep, you are returning to mouth breathing. This may be why you wake. MyoTape (oxygenadvantage.com/product/myotape/) can help with that.

@ew6629 Жыл бұрын

@@OxygenAdvantage Yes I do so no dry mouth when I wake up during the night. When I do the down regulate slow breathing and air hunger for 15 minutes before first going to bed, I get very drowsy by the end of those 15 minutes and fall asleep within minutes. When I do the same down regulate routine after waking up during the night, I don't get the same drowsy effect. I'm still pretty happy with the results for the initial falling asleep since it used to take me an hour or longer before so a huge improvement!

@NizJazzBTC 9 ай бұрын

Did you ever figure out how to sleep through the night fully without interruption? I have the same challenge as you described. 🙏🏼

@ew6629 9 ай бұрын

@@NizJazzBTC If you wake up during the night wide awake like I do, then you likely have sleep maintenance insomnia. It's not a breathing or some physiological issue, it's hyperarousal. When I wake up, I immediately start to wonder or worry whether I can fall back asleep = hyperarousal. So instead of trying breathing exercises, I've taken a different approach and it's getting better though it's still up and down but going in the right direction. Check out "The Sleep Coach School" KZfaq channel. I purchased the book "Set it and Forget it" by this person (Daniel Erichsen) and it's working for me though not an instant solution. His approach to insomnia is nothing like all of the dozens of books I've read and really resonated with me. There's no sleep hygiene, breathing exercises, hypnosis, muscle relaxation exercises, etc needed. Check out his channel first and see if it makes sense to you. Good luck!

@Davinblatan1956 6 ай бұрын

❤

@kathieroberts6326 4 ай бұрын

I love this however everytime I do it - I have a hot flush which causes me not to sleep what is that about?

@Dakota.Covers Жыл бұрын

The exercises for parts 1, 2, 3… how are they different? They all seem to be the same exercise, correct?

@Dakota.Covers Жыл бұрын

So the depth of the breath is about 30% less deep than my normal breath, correct? If I exhale effortlessly, it’s not a slow exhalation. A slow exhalation takes effort, in my experience.

@cindianderson9443 Жыл бұрын

I've been your breathing practicing for a while now but I'm so confused because Braintap which is very well respected, and every meditation on Insight Timer, has you do slow deep breathing for relaxation and to fall asleep. The slow deep breathing does seem to work better for me for falling asleep. And you say breathing soft and slow stimulates the vagus nerve, while others say 5,6,7 stimulates it.

@OxygenAdvantage Жыл бұрын

Hello Cindy and congratulations on your work so far! All of these can work. Different breathing techniques are well spread around the globe. The most important task is to find the one that has a bigger impact on your metabolism. E.g. the breathe light exercise is the one that works for you. Just remember that the vagus nerve is well known to be stimulated with 6 breaths per minute based on scientific evidence. However this is an average. The practitioner’s task is oriented to "feel" the benefits of the practice and observe which one offers more "feel good" sensation for the client. For some people it can be 6 breaths per minute. For others, 7 breaths or 5.5.

@cindianderson9443 Жыл бұрын

@@OxygenAdvantage Thank you for the reply. Is it perhaps a difference between stimulating and calming the vagus nerve? I have since read Breath in addition to your book, and now I wonder if various techniques are better in different situations. For example, one for for toning the nerve a few times a day, another for calming when there is anxiety, another for getting to sleep, and still another (breathe light) for breathing throughout the day for overall health.

@OxygenAdvantage Жыл бұрын

@@cindianderson9443 Completely. Different breathing exercises suit different situations better. E.g. Box breathing is great for remaining calm while staying focused. Light breathing has many possible beneficial uses including calming anxiety and improving sleep but it is also a great starter exercise for those new to breathing and is very beneficial to do throughout the day, as you said.