Struggling to Sleep? Try THIS Simple 5-Minute Breathing Technique Tonight! 🌙✨

In this video, I’ll show you a powerful 4-step breathing technique to help you transition into the parasympathetic nervous system-your body’s natural state for relaxation, repair, and recovery. 🧘‍♂️
What you'll learn:
1️⃣ Why your body and mind need to be in sync for deep sleep.
2️⃣ The magic of the vagus nerve and how it promotes relaxation.
3️⃣ My personal experiment with this breathing method (yes, it even worked after a 2 PM coffee! ☕).
4️⃣ Step-by-step guide to mastering this technique in less than 5 minutes.
Practice this for a week, and let me know how it transforms your sleep. ✨
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Meet Luke Coutinho.
The Wellness Champion at the forefront of Prime Minister Narendra Modi's Fit India Movement, he practices integrative and lifestyle medicine. 🌿 His transformative Luke Coutinho Signature Programs over the last 13 years have had remarkable success in treating lifestyle conditions ranging from cancer, diabetes, and autoimmune disorders to metabolic syndromes.
His holistic approach goes beyond the ordinary to empower individuals to reshape their lifestyles while working with their medical teams. By addressing root causes rather than suppressing symptoms, the goal is to improve their quality of life. 🧘‍♂️ Luke has garnered accolades nationally and internationally and authored five national bestsellers, including the latest gem - Small Wins Every Day. 💪
Luke is not just changing lives; he's inspiring a movement. His passion extends globally - as he trains, learns, and travels the world, connecting with patients, sharing his wisdom at events, and empowering people to build their most extraordinary lives. 🌍
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For more tips and knowledge on health and wellness, follow Luke on Instagram and Facebook:
/ luke_coutinho
/ lukecoutinhoofficial
You can also tweet him at: / lukecoutinho17
Connect with him on LinkedIn at: / luke-coutinho-61478aa
To know more, visit: www.lukecoutin...
00:00: Introduction
00:17: Importance of Deep Sleep
00:36: Parasympathetic Nervous System and Sleep
00:53: Why Tired Bodies and Active Minds Struggle to Sleep
01:25: A Simple Breathing Technique for Better Sleep
02:05: Testing the Technique with Personal Examples
02:39: Real-Life Applications of the Technique
02:59: Step 1 - Inhale & Exhale with a Whoosh Sound
03:17: Step 2 - Pursed Lip Breathing
04:33: Step 3 - Box Breathing (4-4-4-4)
05:34: Step 4 - Controlled Inhale-Exhale Ratios (1:2)
06:53: Practice, Relaxation, and Final Tips
07:34: Closing.
#deepsleep #qualitysleep #vagusnerve #parasympatheticnervoussystem #breathingtechnique #relaxation #health #wellness #lifestyle #holistichealth #LukeCoutinho #NaturalSleep #SleepHack #BetterSleep #SleepTips #Relaxation #DeepSleep #InsomniaRelief #HealthyLiving #HolisticHealth #WellnessJourney

[@LukeCoutinho]

Struggling to sleep? 💤 Try this simple 5-minute breathing technique and experience deeper, more restful sleep tonight! 🌙✨ Let me know how it works for you in the comments. 🙌

[@priscillanonhlanhla2237]

Thanks Dr Luke I v been doing this for 2 years now since u put video like this I sleep like a baby even I sleep very late

[@gopak2288]

Too good , practice , some pranayama from Shri Sri taught me . U the best

[@bodhidharma3918]

Excellent Pl continue your good work

[@umaoswal7814]

Thank you Luke. This sounds like just for me. I struggle to sleep deep. I am going to start from tonight!

[@sunitaashrwa3878]

Thank you ❤

[@phacocataractdrlvkraju5]

Wonderful info, you are doing really Greaaaat service to people around. Thank you so much

[@anuradhanarasimhan1701]

Thank you Luke..let me try

[@vandanagupta9419]

Thank you for sharing, I will definitely try this ☺️

[@aasthazen]

Wonderful, Luke I want you to do a similar video for anxiety issues too.

[@LukeCoutinho]

You may want to checkout my other video, I have shared many on anxiety and stress.

[@lornasterling8072]

Thanks Luke❤

[@hmaigai4164]

Thank you 🙏🏼 ❤

[@anselmdevas1530]

Thanks Luke

[@godtoangel]

Excellent!!

[@shaxpx]

Starts at 2:50

[@prasanthr817]

Thanks 🙏

[@sudajoory6528]

Thankyou

[@sharatsharma8273]

How do you get these ideas🤔

[@PriyankaGupta-oh7ci]

Thank you Luke! Is one supposed to these exercises standing up, sitting or lying down?

[@LukeCoutinho]

Preferably in a comfortable seated position.

[@YourHealthyLifePath]

A 5-minute fix for better sleep? Sounds like a dream! 😴✨ Have you tried it yet, and did it actually help you fall asleep faster? 😊

[@hmaigai4164]

I think you should try it yourself, as it might work for you. Consistency is key, but I'm not sure it will work for everyone. However, it's been working for me.

[@rajivkulkarni9643]

Do Adimudra while sleeping and give instruction "Relax" to ur brain many times till u sleep.

[@Onelovemyself5]

Please make a video on chronic fear and depression .basically on mental health problems.

[@LukeCoutinho]

There are many videos on my channel. You may want to check those.

[@kajal-jz6br]

Along with these techniques Must try Planet AYurveda's Calm easy tea to have a good sleep.

[@heenamotwani8599]

Can you show something for CPTSD

[@m78gin]

Anything works with me only for a week and then it stops....i have tried everything u have said about sleep and it all works for a week and then i am back to being the awake....do u have any advice for people like me Luke?? Please advice!!

[@LukeCoutinho]

Thank you for sharing. We understand your concerns. For us to be able to help you, we need information such as your lifestyle, medical history and so much more to get down to the root cause of your issue. Please share your email address and phone number(with your country code) and our team will contact you. Alternatively, you can reach out to our wellness consultants on 18001020253(for Indian users only) or email us at [e-mail] - Best wishes, Team Luke.

[@sonaliraikhelkar2430]

I luke sir I joined the group to do a liver cleanse... However didn't find the video... Could you help me that video

[@ankitapai8987]

Can. A blood pressure patient do this

[@chaulagoradia5949]

About the last teqnique, do we breathe out from nostrils or mouth??

[@LukeCoutinho]

Nostrils

[@sudhabhandari2193]

U did not explain about why this sequence as u said u will do ?

[@Rashmi-b7i]

What about 4 -7-8 breathing ? Inhale for 4 sec, hold for 7 - exhale 8 ? Is it ok to exhale for more than double time ? Why these cycles should be in in this order only i.e. first two cycles by exhaling thru mouth and nrxt two cycles box breathing , double exhale ? Why not other way or practice any one type of breathing only ?

[@rashmimehta4529]

❤

[@vinabadani1685]

Need help for mysthenia gravis.Husband is diagnosed with myasthenia recently.Would be obliged if you can provide some guidance.

[@LukeCoutinho]

Thank you for sharing. We understand your concerns. For us to be able to help you, we need information such as your lifestyle, medical history and so much more to get down to the root cause of your issue. Please share your email address and phone number(with your country code) and our team will contact you. Alternatively, you can reach out to our wellness consultants on 18001020253(for Indian users only) or email us at [e-mail] - Best wishes, Team Luke.

[@mohinideo3720]

I am 64 years lady.. No bp,no diabetis . No worries.. Daily I sleep at10.30. My sleep completed at 3.30..after words..I can't sleep.. Is this sleep is sufficient for me

[@samina-xd4rd]

Sir I’m 45 years women . I’m trying everything but still not working, I do exercise weight lifting home workouts , walking in the evening 45 minutes breathing exercise, taking sunlight at 9,to 10 clock but nothing working plz sir help me

[@Randomest_Stories]

Meditate. Either u will relax due to proper meditation or u will sleep out of boredom. If u can go for a 10 day Vipassana course. It will help u......in your own unique way

[@LukeCoutinho]

Thank you for sharing. We understand your concerns. For us to be able to help you, we need information such as your lifestyle, medical history and so much more to get down to the root cause of your issue. Please share your email address and phone number(with your country code) and our team will contact you. Alternatively, you can reach out to our wellness consultants on 18001020253(for Indian users only) or email us at [e-mail] - Best wishes, Team Luke.

[@martyann1377]

I have vertigo that sometimes interrupts my sleep like tonight 🥺

[@LukeCoutinho]

We help you find a way. Incase you need help, please share your email address and phone number(with your country code) and our team will contact you. Alternatively, you can reach out to our wellness consultants on 18001020253(for Indian users only) or email us at [e-mail] - Best wishes, Team Luke.

[@zakiamunawer953]

Can you lie down and do these exercises?

[@LukeCoutinho]

Seated in a comfortable position. You can rest your back.

[@zakiamunawer953]

​@@LukeCoutinhothank you for your response