Hey everyone, Dave here from Ten Minute Zen.
Sleep...sleep, sleep, sleep.
I can't fall asleep at night.
When I'm tired.
When I'm not tired.
Doesn't matter, I can't fall asleep.
So you lay there, look at the clock, get upset because you have to get up in a few hours,
you drink this, you read that, you flip around so your head is where your feet normally are
and so on.
And...nothing works.
But this will...
I'm going to show you a special breathing exercise that you can do, in bed, it's quiet,
you won't wake anyone up, no one will even know you're doing it and you'll forget you're
doing it because you'll fall asleep.
Here's how it goes.
When you breath in, you're going to make a sound in your head.
When you breath out, you're going to make a different sound in your head.
Whether you breath from your nose or mouth or both makes no difference.
And the sounds you're going to make...in your head, not out loud...will be SAAAAA and OOOOOOOM.
Uh-oh, is this some mystical stuff that's way out there?
Nope.
The sounds are actually white noise...which is a constant noise that naturally relaxes
human beings.
And it just so happens, that in the English language, vowels create white noise.
A...E...I...O...U.
So you can really use any vowel or any words or letters that drag out with a vowel at the
end.
But we're going to use SAAAAA and OOOOOM in this video.
To start, we're going to use 3 focus breaths.
These are 3 breaths that are deeper than normal breaths, but not as deep as a deep breath.
Like this...
Then we're going to start a rhythem, when we breath in, in our mind, we'll say SAAAAA.
And when we breath out, in our mind, we're going to say OOOOOOmmm.
What's important here is the rhythem...that it's consistant.
SAAAA, OOOOOOm.
Should you do this for a certain length of time or should you do this X number of times?
Nope.
In fact, if you try to count while doing this, you're going to lose track of the number pretty
quickly.
You're simply going to keep doing this until you screw up, which means you're about to
fall asleep because you're not really conscious anymore...or you'll fall asleep and won't
even remember you were doing this.
Sorry if you were expecting someting more complex, but simple always works best.
You can check out the videos below for even more frustrating problems you can fix with
breathing, you can subscribe to our channel to automatically get all of our videos or
check out 10minutezen.com for all sorts of help in quickly and easily getting your zen
on.
Sleep well.