Breathing Exercises to Relax or Fall Asleep Fast | 478 Mindfulness Breathing

Breathing Exercises to Relax or Fall Asleep Fast | 478 Mindfulness Breathing | TAKE A DEEP BREATH

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Күн бұрын

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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.
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0:00 Instructions
0:47 478 Guided Breathing Exercise for Sleep
If your feeling stress or anxiety please check out our Hypnosis Channel on KZfaq
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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:
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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.
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Пікірлер: 606

@TAKEADEEPBREATH Ай бұрын

🌬 Grab my FREE breathing ebook now: Revolutionize your sleep with 5 simple breathing hacks! 👉 www.takeadeepbreath.co.uk/5-Healthy-Breathing-Hacks

@nitinnishant7783 3 жыл бұрын

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!

@audrey3042 3 жыл бұрын

Thanks so much for the detailed post!

@neliaaxibal8785 3 жыл бұрын

Could you kindly please put the link to what you discussed for reference?

@nitinnishant7783 3 жыл бұрын

@@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:- kzfaq.info/get/bejne/o9eiqcScvbCamJ8.html

@neliaaxibal8785 3 жыл бұрын

@@nitinnishant7783 Thank you. I'll check it out.

@nitinnishant7783 3 жыл бұрын

@@neliaaxibal8785 I pray you live a wonderful life. Don't forget to spread the knowledge if it works for you.

@quintinblume540 3 ай бұрын

Just came in for my doctor appointment. Did this breathing excercise in the waiting room and my blood pressure was 120 over 74.

@AJ-pk8zk 2 жыл бұрын

Very reliable method for relaxation, felt like the fastest 5 minutes of my life

@joehip69420 2 жыл бұрын

It really works i just woke up from the hospital after sleeping for too long i guess.

@c.m.mkup. 2 жыл бұрын

😂 😂

@KnowledgeOfSelf144 2 жыл бұрын

On my baby boy 👶

@xbluepuddingx 2 жыл бұрын

It’s to powerful. It must be destroyed!

@santinobudoy3411 2 жыл бұрын

Hahahahha

@audreylpsskit8656 Жыл бұрын

WUT

@arshini01 9 ай бұрын

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 . ❤🙏

@musikchic1 5 ай бұрын

Same technique here. I take breaks at work to do this and throughout my day.

@bikiniKill7 Жыл бұрын

I immediately fell asleep after doing this in bed! Thank you so much! God bless!

@joshuamead3194 Жыл бұрын

For real?? I'm literally just about to do it now

@mariadumaoal5075 3 жыл бұрын

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....

@dreamgirl-rx2hx 9 ай бұрын

I wish it works for me also coz recently m awaking every night which really hampers my health.

@ajith18 2 жыл бұрын

Had heart palpitations during sleep, this technique really helped in getting over it. Thanks a lot.

@TheAgnibha Жыл бұрын

Do you do it multiple times during sleep?

@priyachinki7989 Жыл бұрын

I'm suffering from same , how's you now ?? Can you please help how to recover from it

@ajith18 Жыл бұрын

@@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.

@ajith18 Жыл бұрын

@@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.

@johngriffin9967 Жыл бұрын

@@priyachinki7989you may have sleep apnea. It starves the body of oxygen and causes the heart to over exert itself

@sarahbanbury4232 2 жыл бұрын

Really useful breathing exercise, it helps to relieve my racing heart & morning anxiety 👍

@CenturyRide Жыл бұрын

@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.

@joshramirez7841 11 ай бұрын

So anxiety feels like it’s killing me but I’m changing my lifestyle now

@BB-eb8lq 11 ай бұрын

A fabulous breathing technique to fall asleep quickly! Thank you for this! 4 - 7 - 8 and sleep

@godloves9163 11 ай бұрын

Anyone else have their body tingling?

@ulimac Жыл бұрын

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.

@anoshya Ай бұрын

Just like exercise this lifts some lighter depression and anxiety

@Username-pl2ow 2 жыл бұрын

I appreciate that you made this I use it everyday and quite often.

@adaywithavery1805 Жыл бұрын

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🙏🏾🙏🏾🙏🏾

@kristinacassandravinamaeol4361 2 жыл бұрын

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

@musikchic1 26 күн бұрын

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.

@lanisereid5343 3 жыл бұрын

I needed this breathing exercise in life. Thank you so much. : ) I do this every night before bed. And sometimes during the day.

@amandlakhumalo4728 Жыл бұрын

I feel so much better. Thank you

@kekeaufi9834 3 жыл бұрын

*I do these when I stressed it help alot❤️❤️❤️❤️*

@m22maq23 2 жыл бұрын

I watch this everyday thanks a lot!!💕

@srijapodder6460 Жыл бұрын

My mind just calmed down. Wow this was really something.

@newscough8222 3 жыл бұрын

this one is what i was looking for.. with breathing and exhaling.. thank you

@orangecountyrocker Жыл бұрын

I do this everyday. Thank u for helping me 🙏.

@madelynnvonritz518 3 жыл бұрын

I love jesse coomers’s breathwork.. i do it daily

@blackmore4 10 ай бұрын

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.

@josefinamangalindan9806 3 жыл бұрын

Thanks for sharing i need this breathing excercise sometimes i cant sleep stay safe god bless

@lamapukas 2 жыл бұрын

I dont know what im doing wrong sometimes this technique relaxes,calms me sometimes it alerts me my heart racing faster.

@myfatetrulygreat2910 4 ай бұрын

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.

@melody88_88 17 күн бұрын

@@myfatetrulygreat2910 same happens to me, thanks for the advice.

@anivsekar369 Жыл бұрын

This is amazing guided breathing exercise. Thank you 🙏 🙏🙏

@anthonysequeira146 3 жыл бұрын

Thanks for breathing exercise. It helps in calming mind. Excellent

@TheRenaissanceGuys 3 жыл бұрын

I was sceptical of this at first, but to my surprise, I fell asleep really fast last night.

@fisnikeguze1062 3 жыл бұрын

You do this in the bad or sitting 🪑

@TheRenaissanceGuys 3 жыл бұрын

@@fisnikeguze1062 I've been doing it in bed

@ikrarahman8999 Жыл бұрын

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%.....

@5mitty123 Жыл бұрын

Felt relaxed after first time thank you

@weijie1964 2 жыл бұрын

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 : )

@vanessap1340 3 жыл бұрын

Thank you ☺️

@user-ke8kq9hr9n 2 жыл бұрын

Thank you for this awesome video! Been sleeping well at night thanks to this 💕💕

@adelaoklestkova4992 2 жыл бұрын

Thank you for amazing breathwork.

@theosejerchristensen689 2 жыл бұрын

Thanks for the good video😌 I’m use it every night.

@orlandoexporters949 Жыл бұрын

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.

@kylerklimek7944 Жыл бұрын

It really worked. Wow. Thank you.

@EDGARCARRETERO Жыл бұрын

My students love and use this video.

@barbarayounger7547 Жыл бұрын

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 ❤️

@tefxstocks 3 жыл бұрын

Wow! Thank you so much, it worked great!!

@expresatupersona8109 Жыл бұрын

I heard this is so good for you ❤

@_random12 9 ай бұрын

I come here everyday. Peace out guys ❤

@_random12 9 күн бұрын

8 months 😮

@swagatsambitbagh2892 3 жыл бұрын

Excellent deep breathing technic, Thanks a lot Sir.

@TAKEADEEPBREATH 3 жыл бұрын

Thanks and welcome

@nullinfinity6393 10 ай бұрын

Extreme motivation hits at the strangest of times

@tiffanyhouston3410 Жыл бұрын

thank you

@JJ-qc2on 3 жыл бұрын

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.😊

@TAKEADEEPBREATH 3 жыл бұрын

Thanks so much JJ

@spacefairyart1273 2 жыл бұрын

Love this thank you!!

@solajosol4674 3 жыл бұрын

Thank you Sir. I Will try this if it works for me.

@marittamustonen-smith7333 Ай бұрын

I like the fact it hasn’t got counting only sound of breath👍

@xctascy3033 6 ай бұрын

thank you so much for this video! currently overdosed on caffeine and this is really helping right now.

@TAKEADEEPBREATH 5 ай бұрын

hope you're ok

@1terribates 3 жыл бұрын

Thank you!❤

@josefinamangalindan9806 3 жыл бұрын

Thanks for sharing stay safe n god bless

@aliaabu-aisha8517 3 ай бұрын

one of my favorites thanks

@mellisachong3296 8 ай бұрын

Thank you so much ❤

@layyyyy3540 5 ай бұрын

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 👌👏

@lathadeviduraivelu7118 3 жыл бұрын

Thank You

@TheJamAttack Жыл бұрын

Thanks enjoyed this quick video, watched a few of your other ones and they are really good. Grateful 🙏

@maumau6506 4 ай бұрын

Thank you sir for this breathing technique Exercise..

@selenyalcin3667 Жыл бұрын

Thank you for sharing this video!🙏I’m practicing 478 with this video every morning💙

@bhanuchirutha 6 ай бұрын

I think it’s for sleeping

@selenyalcin3667 6 ай бұрын

@@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.

@m22maq23 2 жыл бұрын

Thanks 🙏🏻

@fahfah-eg8gg 9 ай бұрын

Thank you so much❤❤❤❤❤❤

@ramban321 3 жыл бұрын

Never fails. I do it and soon I'm sleep for hrs

@monsieurfentonkilledpoorol3807 3 жыл бұрын

I know, its amazing

@spiderpig420 2 жыл бұрын

Doesn’t work for me :/

@brjeshnamdev4782 11 күн бұрын

I watch every day

@saiminaomi1715 2 жыл бұрын

Thanks for the breathing exercise.

@ashleymyrah2056 2 жыл бұрын

I love this video of excise of breathing to relaxer fall Asleep right away 478 Mindfulness breathing and take A deep breathing

@kollurirajender364 2 жыл бұрын

excellent thank you. very easy and simple to understand

@likewings07 3 жыл бұрын

Thanks, feels great😁

@CryptoSeann 2 жыл бұрын

Very relaxing voice

@allyryan1932 2 жыл бұрын

This is so important thing for me to do as i have bad anxiety and depression and I love medateion

@sangitapitroda1711 3 жыл бұрын

Thank you 🙏

@TAKEADEEPBREATH 3 жыл бұрын

You’re welcome 😊

@Scipio_Americano_III 2 жыл бұрын

Thank you for this one

@danpiller5156 3 жыл бұрын

This was a good one, you never fail with these techniques. Forever grateful I discovered your channel!

@TAKEADEEPBREATH 3 жыл бұрын

Thank you so much

@hemantkshirsagar01 3 жыл бұрын

@@TAKEADEEPBREATH forever grateful sir!!

@jafarjafar4267 3 жыл бұрын

Thankssomuch

@fairymary_555 2 ай бұрын

Thank you ❤

@jetfan75 3 жыл бұрын

Exhilarating!

@sheakshahidul8164 2 жыл бұрын

Thanks breathing exercise.

@sumeetbhanjadeo5994 3 жыл бұрын

I am a regular practitioner of ur breath techniques

@TAKEADEEPBREATH 3 жыл бұрын

Thank you so much

@seemapatilJapan 3 жыл бұрын

This is just a fantastic aid to sleep. Now this channel has TWO solutions to sleep better. The music, the short narration, the claming voice make this video my daily practice. I prefer this 5 minute version if i take a nap and the one hour long version at night. Please do TUMMO TIBETIAN COLD TOLERANCE VIDEO too..

@weirdnutwrinkle7929 3 жыл бұрын

@Laatifah 2 жыл бұрын

How many times a day should this be done? N how long before bed? This is awesome 👏

@mahmudarrahman6790 4 ай бұрын

Perfectly Works it!

@SaleemRanaAuthor 3 жыл бұрын

Thank you. This was perfect!

@cherylbrennan6452 2 жыл бұрын

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.