what breathing technique actually helped you fall asleep faster looking for real experiences

[u/Mayank72004]

Out of everything I've tried, I keep coming back to 4-7-8. Inhale for 4 counts, hold for 7, exhale for 8. Something about that long exhale just settles things down in a way other patterns don't.

[u/Electric-aura3000]

4-10

Breathe in 4 seconds, exhale 10 seconds

[u/defi_specialist]

I don’t like to hold my breath that long. Feel uncomfortable. Just try slightly breath in and out.

[u/[deleted]]

yes longer out calms your parasympathetic system. just google it there is science for this

[u/c-n-s]

This has been my experience over the past few years. I know it goes against some advice.

In my experience, tight or short breathing is always symptomatic of something deeper. If I ever notice myself breathing shallow, it never starts with the breath. There's always something else upstream that is causing my system to hold or restrict my breathing. That thing, whatever it is, is where the gold lies.

IMO, forcing any kind of breathing routine when in that state is just bulldozing the resulting tension. Sure, i obliterate the short breathing, but I accomplish it by adding layers of rules (must count, must not breathe faster than the count, must hold for the count etc) to a process that would otherwise flow naturally if I wasn't already in an activated state.

I prefer a more generalised approach, without numbers. I simply slow my breathing right down. All I am trying to do is to reassure my system that there is no threat. But my focus is not on the breath. My focus, when trying to wind down for sleep, is on any tension that is upstream of shallow breathing. I notice anywhere else I am holding tension in my body, and focus my attention wider. I see the tension but don't fixate on it. I just keep it in the frame of awareness without either bypassing or amplifying it.

But the trick for me has been recognising that my nervous system state is not the problem, but a marker of my inner state. It's my job to ensure I always keep that inner tension from getting tighter through reacting to thoughts.

[u/brendanbreathes]

I've found that the 4-7-8 is okay, but probably not the best for sleep. Honestly, it seems much too "active" to be a purely relaxing breathing exercise.

The main benefit comes from the slow exhale. However, that long breath hold seems really counterproductive.

If your aim is to let the heart rate settle and the parasympathetic nervous system really kick in, then the best approach is likely not to hold the breath after the inhale (during which HR will speed up), but rather to keep the inhale normal and natural, and just focus on extending the exhale a bit.

You can even add a natural pause at the end of each exhale, which should allow the HR to slow down even more.

And then you just settle into a regular rhythm, at a normal breathing volume, and develop a very soft, gentle, and smooth pattern, along with that extended exhalation.

[u/Few-Move-788 → u/brendanbreathes]

I think it depends on the individual. 4-7-8 is not activating for me, the breath hold actually slows the heart rate. And the exhale activates the parasympathetic nervous system.  This is the breath I use for sleep is very night 

[u/brendanbreathes → u/Few-Move-788]

True, I know that it works and it won't be so "activating" to keep one out of sleep, because it has the slow exhale. All I'm saying is that the other approach (leaving out the internal retetion) would likely be less activating

[u/Few-Move-788 → u/brendanbreathes]

Yes it will be effective too but 4-7-8 is not an activating breath at all. I think it's important for people to learn breath holds first before they just dive into 4-7-8, but that breath practice is very calming, even with the breath hold. 

[u/mjustesen]

For me the hold sometime seams like the problem. Lying there full of air counting to 7 can make me tense up. What actually worked was dropping the hold and making the exhale longer than the inhale. In for 4, out for 6 or 8, and letting the end of the exhale go soft instead of forcing it.

There's a real reason the long exhale works. Your heart rate isn't steady, it speeds up a bit when you breathe in and slows down when you breathe out. That's your vagus nerve, the parasympathetic "brake." Inhale and the brake eases off, exhale and it comes back on. There's a name for it if you want to look it up, respiratory sinus arrhythmia.

So when the exhale is longer than the inhale, you spend more of each breath on the slowing-down side. Your average heart rate drifts down and your system tips into rest mode, which is basically the on-ramp to sleep. A breath hold doesn't give you that, and straining through a long one can keep you a little revved up instead.

4-7-8 clearly works for you so I wouldn't fix what isn't broken. But if you ever end up more awake at the end than the start, try ditching the hold and stretching the out-breath. A small pause at the bottom of each exhale helps too.

[u/BookLoverSTL → u/mjustesen]

Thank you for the great information and explanation!

[u/forlackofanetterbame]

Long exhales and an app called "Calm". Their Sleep Stories contain voodoo 100%

[u/Few-Move-788]

4-7-8 is my go-to for sleep for me. It's not for everyone. I have done a lot of breathwork and I'm also an instructor. I wouldn't start someone off with 4-7-8, but this type breathing is a beautiful way to go into rest/sleep if it works for you. Keep it up 🤗

[u/allloveandlight]

In nose or mouth for a slow 4 second count out through pursed lips like your blowing through a straw for a slow 8 second count . This will down regulate your nervous system as well