Relaxing Breathwork For Deep Sleep ✨ Guided Meditation

[00:00:10] Hello Sleepwavers, Carissa here. Take a deep breath. There is a reason why we often hear the advice to take a deep breath every time we need to calm down or before we do something big. Deep breaths are calming and centering. When our breath slows, our minds slow down too.

[00:00:34] If you love this show, start a free trial of Sleep Wave Premium tonight. You'll relax and sleep easier with no advertisements, enjoy more variety with two premium episodes every month, and unlock the full library of exclusive supporter-only episodes. Join in two taps via the link in the show notes. Cancel any time. But now, a quick word from our sponsors who make this free content possible.

[00:00:59] Overlass deine gesunde Ernährung und die Gains nicht nur deinem Bauchgefühl. Denn bei der Ernährung gaukelt uns unser innerer Schweinehund manchmal ganz schön was vor. Sag stattdessen Hallo zu deinem neuen Coach, Yasio. Yasio ist die meistgenutzte Ernährungs-App Europas, made in Germany. Egal ob Massephase oder ein bisschen abnehmen. Tracke Kalorien, Proteine, Carbs, Fette, Bewegung und Intervallfasten. Und mit den Tasty-Rezepten bist du ready für deine Ziele. Let's go! Lade die Yasio-App jetzt herunter!

[00:01:29] Hey Sleep Wave listeners, we're officially into the new year and February is all about love. Love for yourself, love for others, and love for creating habits that help you feel your best. If sleep is a habit that you're struggling with, let me remind you of something that's been a game changer in my nightly routine. Oslo Sleep Buds.

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[00:02:31] This February, treat yourself, or someone you love, to the gift of restful nights. Head to oslosleep.com forward slash sleepiest. That's O-Z-L-O-S-L-E-P-I-E-E-S-T for an exclusive discount. Sweet dreams, and thank you Oslo for helping us all prioritize better sleep this month.

[00:02:54] Hey Sleepwave listeners, Jeffrey here. If you love the bedtime stories on Sleepwave and are looking for even more sleepy tales, this announcement is for you. Introducing my show Night Falls, where I read original and classic bedtime stories, specially crafted to help busy people fall asleep effortlessly. Each story slows gently, guiding you to sleep.

[00:03:21] We'll go on mystical journeys through my series The Falls, where I'll share enchanting tales from my past, exploring the magic of the falls and the unique people I've met along the way. I'll also share classic nostalgic stories around the fire, like Winnie the Pooh. With Night Falls, you'll drift off to sleep easily and wake up refreshed. So search Night Falls on all podcast platforms. That's Night Falls.

[00:03:49] And hit follow. So when it's time to go back to sleep, you'll find the show easily. I'll see you there. Before we get into our super luscious meditation, I wanted to say thank you for the awesome reviews lately. Tonight's shout out goes to listener CG, who loved the episode where we practiced the mantra, something wonderful is going to happen tomorrow.

[00:04:18] They say it is helping calm their anxiety before bed, and they are happily surprised to discover wonderful things really are happening to them. So glad to hear it, CG. I've made it a high priority these days to let go of stress as much as possible. But that doesn't mean that it doesn't still crop up regularly. I just have to be really intentional about what I do when it does.

[00:04:44] The other day I had a conversation that I found really triggering, and I could feel my stress start to rise. As soon as I had a quiet moment alone, I sat down to meditate and consciously deepened my breathing. It took about 10 minutes or so for my breath and mind to settle. But when it did, I felt a palpable sense of relief.

[00:05:06] When the meditation was over, I was able to go back to the conversation and respond in a way that was more aligned with what I really meant to communicate, and not out of knee-jerk reactivity. Similarly, I'm teaching my son how to deepen his breathing to calm down. Sometimes, okay, oftentimes, he does not want to go to daycare. On those tough mornings, we practice blowing out a candle to get him to breathe out long and slow.

[00:05:36] After a few deep breaths, he is visibly calmer and will now even request that we blow out candles when he can feel he needs to settle. Intentional breathing can also help us to disconnect from our day and sleep better and deeper. Tonight, we are going to do simple, gentle breathing practices that will soothe any racing thoughts and help relax your body and your mind.

[00:06:01] Billy has been teaching these proven and highly effective breathing techniques for years in his yoga classes, and has written this gorgeous meditation tonight. I'm going to gently lead you through them. That said, if you ever need to let go of a specific breathing practice and just drift, you do you. We're all just here to let go.

[00:06:35] Settle into a comfortable posture for sleep. Make any necessary adjustments to bedding. Clothing. Clothing. And eliminate any other distractions, so you are able to relax fully and listen to the subtle movements of your own breathing. Feel your body sink deeply into the mattress.

[00:06:59] And notice how the surface beneath you rises up to support and cradle your weight. When you breathe in, your diaphragm descends, and air is allowed to flow into your lungs where the oxygen is absorbed and then distributed to the rest of the body.

[00:07:23] Each exhale, the diaphragm relaxes and returns to its relaxed dome-like position in the muscles of the abdomen. Ribs and pelvis contract to press the air up and out, releasing carbon dioxide.

[00:07:43] The dance of the breath balances the pH of our bodies and influences our hormones, nerves, and blood vessels, but also our thoughts, feelings, and emotions. By practicing a meditative approach to the breath, we may even be able to influence our character traits, which will extend to every area of life.

[00:08:13] The first thing to do is to simply observe the flow of the breath. Don't try to change it. Just notice how it flows in and out, soft and effortless.

[00:08:32] Feel the cool air as it enters your nostrils, travels down into your lungs, and nourishes every part of you. And then, the warm, gentle exhale as your body lets go, releasing what it no longer needs.

[00:08:58] Breathe in to gather any stuck feelings or unresolved tension from every nook and cranny of your being. Sip a little more breath in at the top of the inhale, and hold it for a brief moment. Then, exhaling out through the mouth, letting go of all that tension that was there beneath the surface of your awareness,

[00:09:26] exerting its influence on your mood, outlook, and interactions. It really is a simple but powerful tool to let your breath do the job of regulating your whole state of being. It's not as though you have to do it. Simply bring awareness to the flow of the breath with a sense of calm detachment.

[00:09:55] There's no right or wrong way to breathe. Your body has known the most efficient way for you to breathe since you took that first breath on the day you were born. Trust your breath to guide you. Then relinquish any urge to force the breath to be anything in particular.

[00:10:21] Surrender to the intelligence of the breath as you inhale and exhale. Breathe in. Breathe out. Breathe in. Breathe in.

[00:10:53] Continue at your own pace for some time.

[00:10:57] As you begin to notice a rhythm, perhaps you'll feel a sense of gratitude for the breath.

[00:13:08] It is a friend who is always with you, even in moments of chaos. It's a subtle teacher who speaks when we are able to be silent. Mindful breathing happens when we open up our awareness to the secrets of the breath.

[00:13:31] They reveal themselves gradually and at the proper time. Just as a skilled teacher structures their pedagogy to fit the readiness of the student. Tonight, we give it our gentle, compassionate, and full attention. Honoring it for all.

[00:14:08] Breathe in. Breathe in. Breathe out.

[00:15:26] Take a deeper breath now. Inhale slowly through your nose. Feeling your belly rise. Your chest expand. Hold it for just a moment. Letting that fullness settle within you. A slow, easy exhale through your mouth.

[00:15:56] Letting go of tension. Letting go. Letting go. Again. Inhale deeply through the nose. And imagine this breath as a wave of calm washing over your body. Feel it soothing your mind, your muscles, your heart.

[00:16:27] Hold it for a moment at the top. And as you exhale, imagine releasing anything that doesn't make you stronger. Let it drift away. Carried by the breath. Continue in the gentle rhythm of your normal inhale and exhale for some time.

[00:17:52] With each exhale, allow your body to grow heavier. Sinking deeper into relaxation. Feel the muscles in your face soften. Let your jaw release. Your shoulders melt away from your ears.

[00:18:22] The skin of your forehead is smooth. And the bridge of your nose spreads wide. Your arms and legs grow heavy and warm. Every part of you softens. Unwind of your breath.

[00:19:50] When life feels overwhelming, the breath is always there to anchor us. To remind us of the simplicity of being. Imagine that your consciousness is able to ride on the vehicle of the breath. As it carries you deeper and deeper toward your own center.

[00:20:20] Toward the silence of your own heart. Where you are restored, renewed, and replenished. Trust that the breath will guide you into sleep.

[00:20:41] The thoughts, feelings, and sensations that arise as you lie here, resting in your bed, are also riding on the breath. The breath is the bridge that joins the conscious mind to the unconscious.

[00:21:05] As you follow the rise and fall of your inhale and exhale. Imagine that there is a swinging door in your brain. Thoughts, feelings, and sensations can enter and exit. They are conveyed on the movements of the breath. Let calm.

[00:21:41] The mind and the breath have a natural to become calm.

[00:23:19] You need to rise and fall. Try to keep the chest still as you feel the belly rising on the inhale and falling on the exhale. Rising. Inhale.

[00:23:50] Evil rising. Inhale. Navel rising. Now, keeping the belly still.

[00:24:16] Allow your chest to inflate upward and outward. Take your time. When it's time to exhale, notice the chest falling downward. Linger briefly in the pause between the breaths. Then take one more chest breath.

[00:24:45] Inhale. Chest rising upward and outward. Chest falling. Return to the belly. Keeping the chest still. Inhale. Inhale. Inhale. Navel rising.

[00:25:20] Navel rising. Take two chest breaths. Keeping the belly still. Inhale. Chest rising. Chest falling.

[00:26:04] Inhale. Navel rising. Three consecutive chest breaths. Inhale. Chest rising.

[00:26:22] Keep the chest rising. And fall. Twice more.

[00:26:58] Come back to the belly breaths. Inhale. Navel rising. Exhale. Navel falling. Inhale. Navel rising. Navel falling. Keep the belly still. Keep the belly still.

[00:27:27] And take one comfortable chest breath. Inhale. Chest rising. Ech. Return to the belly for three consecutive belly breaths. Inhale. Navel rising.

[00:28:03] Rising. Navel rising. Continue to breathe naturally.

[00:28:30] As you grow more. The belly will naturally rise and fall. With each inhale. You're not doing it. The breath is breathing itself.

[00:28:59] Cultivate the attitude of the witness. As you observe the movements in the torso. Each inhale.

[00:30:19] Begin to count the breaths at the navel. Beginning at 27. And counting all the way down to one. 27. Navel rising. 27. Navel falling. 26. Navel rising. 26. Navel falling.

[00:30:49] 25. Navel rising. 25. Navel falling. And so on. All the way down. Make no mistakes. If you lose count. Start over at 27. Go on. Counting the breaths. Set the light.

[00:32:28] If you lose count. Start over at 27. Go on.

[00:33:36] Now leave counting at the navel. And allow your chest to slowly rise and fall. In a similar way. Begin counting at 27. And continue all the way down to one. Mentally count. 27. Chest rising. 27. Chest falling.

[00:34:05] 26. Chest rising. 26. Chest falling. 25. Chest rising. 25. Chest falling. And so on. No mistakes. If you lose count. Start over at 27. Go on.

[00:34:35] Counting the breath. At the level of the chest. From 27.

[00:34:41] Down to counting at the chest.

[00:35:48] And feel the breath. At the level of the throat. In a similar way. Begin counting at 27. And continue all the way down to one. Mentally count. 27. Inhaling at the throat. 27. Exhaling at the throat. 26.

[00:36:17] Inhaling at the throat. 26. Exhaling at the throat. 25. Inhaling at the throat. 25. 5. Exhaling at the throat. And so on. No mistakes. If you lose count. Start over at 27.

[00:36:48] Start over at 27. Counting the breath. 27.

[00:38:00] Leave counting at the throat. And feel the breath. At the level of the nostril. In a similar way. Begin counting at 27. And continue all the way down. Mentally count. 27. Inhaling at the nostrils. 27.

[00:38:30] Exhaling at the nostrils. 26. Inhaling at the nostrils. 26. Exhaling at the nostrils. 25. 25. Inhaling at the nostrils. 25. Egg nostrils. And so on. No mistakes.

[00:38:59] If you lose count. Start over at 27. The nostrils. From 27. Down to 1.

[00:41:16] In this quiet moment. Imagine your breath. As a golden thread. Weaving its way. Through your body. With each inhale. It gathers light. Strength. And calm. With each exhale. It carries away. Any worries. Any lingering tension.

[00:41:45] Any noise. From the day. This golden thread. Is your bridge to peace. Your pathway. To rest. Remember that. The breath soothes. Nourishes. And connects you. To this present moment. This simple. Beautiful.

[00:42:17] And precious. Present moment. Trust. Your breath. To carry you gently. Into rest. Into dreams. Into sleep. Everyside. You have. To Sachenwork.