Rhythmic Breathing for Effortless Sleep

Introduction to the Breathing Videos On Our Effortless Sleep YouTube Channel

The breathing videos on our Effortless Sleep YouTube channel are an enjoyable way to effortlessly relax your mind and body in preparation for falling asleep. You can use them in the 10–20 minute “wind down” period before sleep — and/or you can use them to help you fall back asleep if you wake up in the middle of the night.

But they can be used for more than helping you relax. By watching and breathing with an intention to become more energized, they can help you perk up in the morning, and they can re-energize you by taking a pause to use them any time during the day.

Here’s a simple rhythmic breathing video you can start with to give you a sense of what it feels like to use them:

https://www.youtube.com/watch?v=54NDETDi8KM&list=PLaCGyVFYXoBVG8vshgJ4CEDPVlLwZJTCL&index=3

Here are a few tips for optimizing your experience of the videos:

· If possible, listen to them through earbuds or headphones -if you’re doing movement along with the video, a bluetooth connection makes it easier

· Watch the video in full screen

How to Breathe Along with The Breathing Videos

For most of our breathing videos, the breathing pattern is very simple:

· Inhale with an ocean breath as the image expands

· Exhale with an ocean breath as the image contracts

(“Ocean breathing” is another word for ‘ujayyi” breathing — which involves very slightly tensing your throat muscles, which is very helpful for relaxed, slow breathing. If you don’t know this technique, breathing through pursed lips — as if you’re about to pucker up and kiss someone! — can be helpful as well)

If your mind is particularly busy or chaotic, you may find that silently repeating words in time with your breath can help to focus and calm the mind. For example:

· As you inhale with an ocean breath, silently repeat the word “relax”

· As you exhale an ocean breath, silently repeat the word “peace”

You can experiment with using any words or phases that you find calming or inspiring.

Pauses throughout the Day

Here are some times of the day you might think about using a breathing video:

· to relax before going to sleep

· if you wake up in the middle of the night to help you fall back to sleep

· in the morning to feel more refreshed

· any time during the day for a relaxing and energizing stretching break

· before a potentially stressful or challenging event to help you relax and be more focused

· any time at all to insert a moment of relaxation and deep breathing into the busy-ness of your day

The more you take brief pauses to do some conscious breathing in the midst of your daily activities, the more effectively you’ll be able use of the breathing videos for sleep.

To learn more about our effortless sleep course — “From Restless Nights to Effortless Sleep” — and our effortless mindfulness courses — “Train Your Brain, Change Your Life,” parts 1 and 2 — please visit our website: www.RememberToBe.Life