My Favorite Breathing Techniques to Fall Asleep FAST

If you struggle to fall asleep OR stay asleep at night, simple breathing techniques are some of Dr. Michael Breus's favorite tools to recommend. Anyone can do them. They are effective, they slow your heart rate, your blood pressure, and your breathing. They have also been shown to reduce anxiety and focus your mind.
In this video, Dr. Breus explains why anxiety is perhaps the biggest disrupter of sleep, how structured breathing can help, and then walks you through his five favorite breathing techniques for sleep.
📺 For some of our hand-picked guided meditations, check out our playlist: • Guided Meditations
📺 A sleep journal is also a great tool for getting better sleep. Learn more: • The #1 tool ALL my pat...
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0:00 Breathing Techniques for Sleep
1:51 Belly Breathing
2:20 4-7-8 Breathing
3:04 Box Breathing
3:34 Guided Meditation
4:12 Meditations for Your Mind
4:30 Yoga
😴 Michael Breus, Ph.D., is a double board-certified clinical psychologist and sleep expert. He's been in practice since 1999 and helped thousands of patients improve their sleep. Dr. Breus has written five books on sleep and conducted over 1,000 interviews to the press and public.
#breathing #sleepbetter #sleepaid

[@kellysites6164]

Breathing like this has helped me so so much when I wake up in the night and my mind starts treadmilling- I start to do this breathing and I am back to sleep before I know it.

[@TheSleepDoctor]

I love it!!!!

[@Drobalar-Drsebi]

*MR OBALAR* ON KZbin CURED ME TOTALLY……

[@susantodish1597]

I find the 4 7 8 works for me. Thank you for sharing

[@olivia8979]

One that I do is I count backwards from 30 and think "Breath In 30, Breath out 30, Breath in 29, Breath Out 29, Breath in 28..." I am breathing slowly and deeply. At some point I'll realize I stopped doing it and started thinking about something. So I gently bring myself back to it and start again at 30. It usually works great. Occassionally I just can't reign my brain in.

[@aubreyj.tennant1123]

This works for me too. I start at 35 with a 7 count that equates to a 5 minute session. Seem to nod off either before or right after it ends. 😊

[@TheSleepDoctor]

I love that idea!

[@maxdamiann]

4-7-8 breathing is fantastic. Great video...

[@TheSleepDoctor]

Its my personal favorite!!!

[@arlene1525]

I have tried it and will continue until it works

[@TheSleepDoctor]

keep up the good work!

[@godzillamanstreb524]

Thank you so much 💯🩶🩶🩶

[@TheSleepDoctor]

Happpy to help!!

[@loreleidenton7000]

❤

[@sofiane69008]

personnellement j’inspire jusqu’à que je ne peux plus et j’exprire jusqu’à que je ne puisse je ne comprend pas pourquoi changer le nombre de seconde puisque l’important est censé être d’avoir une expiration plus longue faut il un temps particulier comme 4,7,8 ?

[@AsiyaOvais-xt6rj]

Any Video For ADHD patients who are facing problems in sleeping faster and with poor concentration on sleep my son is suffering from it.

[@TheSleepDoctor]

I have an article you might find helpful: sleepdoctor.com/mental-health/adhd-and-sleep/

[@AsiyaOvais-xt6rj]

@@TheSleepDoctor Thank for ur article one question for you, my son ordered sleep drops from USA and its made from CBD/Hemp oil is it safe for him to take it? Will my son get addicted to it?

[@akhjaan]

I've tried the 4 7 8 breathing a few times before. For some reason when I do it my heart starts beating harder. Not faster, but harder. I can feel the pounding in my chest. Is this normal? Am I maybe breathing too deeply?

[@johncgr800]

It happens to me also. I’ve wondered if it happens to most people too. I’ve tried meditation also and when I deep breathe, my heart pounds sometimes. When the 5 minute deep breathing exercise is over, your heartbeat will settle.

[@TheSleepDoctor]

Sure. When you breathe in it should be slow, and I would say fill 80% of your lungs. This way you don't over inflate the lung, The heart beats faster when it has too much air. LMK what happens!

[@NiScontex]

move your fingers only for 2 minutes

[@bogse]

Unconsciousness?? We are not unconsciouss when we sleep.. oh dear.. now I cant trust anything he says.

[@TheSleepDoctor]

thx!