Breathing Exercises to Relax or Fall Asleep Fast | 478 Breathing Technique | TAKE A DEEP BREATH
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- Опубліковано 10 січ 2021
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About TAKE A DEEP BREATH:
Welcome to TAKE A DEEP BREATH (TADB), here you will find a huge variety of Breathing Exercises for Health, Relaxation & Motivation. Here you will also find our dedicated breathing podcast (Breathcast), where you can watch interviews with the worlds top breathing experts • TAKE A DEEP BREATH
Safety Information:
Do not practice this breathwork during pregnancy, or if you are epileptic. People with cardiovascular issues, or any other serious health conditions, should always consult a medical professional before starting breathwork. These breathing exercises are a guide only, you should always listen to your own body and not push yourself, if you feel unwell STOP. Never practice breathing exercises before or during diving, driving, swimming, taking a bath, or in any other circumstance where the loss of consciousness could result in bodily harm. Deep breathing may cause tingling sensations, a ringing in the ears, and/or light-headedness. These are normal responses and are no cause for alarm. If you faint, however, you have gone too far and should take it more slowly next time.
Top Books on Breathing and Breathwork:
✅ Wim Hofs new book "The Wim Hof Method" geni.us/EBJR
✅ James Nestor's Book 'Breath The New Science of a Lost Art' here: geni.us/c1CK
✅ Anders Ollson Book: "Conscious Breathing" here: geni.us/9mjmz7
✅ Belisa Vranich "Breathing For Warriors" here: geni.us/J7QjBc
✅ Belisa Vranich "Breathe" here: geni.us/G5q8Be
Disclaimer
The information provided in this video is provided for informational purposes only and is NOT to be used or relied on for any treatment purposes. All information provided by TAKE A DEEP BREATH is of a general nature, only for educational/entertainment purposes. No information is to be taken as medical or health advice. Follow this breathing exercise at your own risk. TAKE A DEEP BREATH or Mike Maher is not responsible for any losses, liabilities, injuries or damages resulting from any and all claims as a result of your reliance on the information contained in this video. There is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself. We use affiliate links which means if you buy something, we'll receive a commission, we appreciate the support you give us and we hope to keep adding value to you.
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I recommended this video to my Indian friend who has been suffering from Insomnia. Within a week, the quality of sleep improved. There are two versions. One is 5 minutes to practice during day time and one hour long version just before bed time. If you look at a candle for half an hour during the one hour long breathing video, it will trick the brain to get rest and deeper sleep. I think one or two weeks will improve sleep considerably. _thanks a lot. I am practicing it .
सीमा जी मुझे ये इंग्लिश में समझ में नही आता है।
अगर आपने ये प्राणायाम किया हो तो मुझे हिंदी में समझाने की कृपा करें।
What does him being indian have to do with it 😁
Trauma from your past can also impact your anxiety. All sleep insomnia that I am aware of is caused by anxiety.
@@raphaelsegal3954 why does it matter if she says that or not?
So wait..this only works if yiure Indian?
Thank you! It makes me feel breathing with others. Not alone.
I have been doing this about 2 months and very helpful, most worries in my brain (or mind) seem like went away. Thank you again and God bless you.
How many times you do in a day
I’m going to try it until the end of the year.thanks for sharing!
Try to do the fetal position before you start this exercise. It will increase your chi 10 fold!
@@danpollo4208 more info and context plz
How long a day do you do it?
Hello , I just wanted to thank you for creating the 1-hour version of the 4-7-8 breathwork. I used it while observing a gallbladder stone operation and it helped me stay relaxed and focused throughout the procedure. I felt notably calm and even a bit cool afterward. Your content was incredibly helpful, and I appreciate the effort you put into it. Keep up the great work!
Thank you so much for sharing, this has made my week! i wish you a good recovery!
Gloria Cote here. I do Wim Hof every morning and this one before bed. So beautifully relaxing. I am blessed🙏
Simple solution to many illnesses .....no money attached.... thanks for sharing
This is awesome! It helps me to regulate my heart rate immediately when I'm nervous. Thank you very much!
I have been doing this for about 4 months now... and I have NEVER been able to finish the video. Thank you for this! Sweet dreams, everyone! 💤💤💤
THIS IS DIVE HELP- BLESS ALL OF YE WHOM MAKE THIS POSSIBLE - I TRULY BELIVE YOU JUST SAVED MY LIFE ....
I love it. I'm using it know. Thank you for your efforts
Thank you, one for this evening xxx
I have been looking for something like this…. Perfect….. Thank You
Thanks , been using your other one .This is great for sleep ! I will use this one now ! Big fan I use one of your Wim Hof one box breathing and this one every day! Excellent!
This is the best medication Video ever!
Thank you for this breath work session. Wonderful way to tone the vagus nerve! A pillow under the sacrum helps. So grateful for your channel and the work that you do!
Why a pillow under the sacrum?
Ok so you may appreciate the modifications I've added to this to supercharge it for myself.
For the inhale portion I do 2 seconds inhale then pause and another 2 seconds inhale. (physiological sigh as explained by Dr. Andrew Huberman) then for the exhale I do the ocean breath from my mouth but keep my lips closed as to force the exhale through the nose. Not sure if there's much value in keeping the mouth closed in order to get the ocean breath while nasal breathing but it seems to work for me and thought you might like to hear about my process! Thanks for everything man.
I do the 35 breath 90 hold 10 rounds in the morning and this one at night that’s 3hrs. The one in the morning seems like 30 mins tops. This one feels a long as it is... but the sleep is amazing. I’ve been doing breathing 5 years or so since I watched wim hof on Rogan. It’s transformed my life. I’m grateful for these guides.
Lovely. Be well, om namah shivaya
@@JonasAnandaKristiansson om who????
Exhale with mouth or nose?
@@irenewanjiku7026 Inhale nose. Exhale mouth.
@@sattwa2 inhale, exhale nose. starting out u might exhale with mouth but this is transition phase to adapt to only nose breathing, even when exercising.
Thank you. Breathing exercise starts at 0:57
Thanks sm
Best one yet
Thank you ✨🙏🏼✨
Wonderful. I have been searching for this since long. Thanks Almighty today I got it.
I finished this every day 🥰😘
I love love love this,breathing exercises benefit benefits so many things...❤
Thank you so much
Thank you so much for all these amazing breathing videos!🥰
This video I go back to release my stress build up... Feels so good to release and forego .. i feel lighter and free
Great video ! thanks
Fantastic I watched my bpm lower right down to a healthy one. Awesome
Wow.. This was what i needed..Ur chanel is blessings to all humans
Thank you!!!!!!!!!!
thank you
Thank you🙏🙇
5-28-23 found this to help Lower my BP. 🙏Thank you
7-11-23 BP update:
5-28-23 😲151/82 💜 46
7-10-23 😁 107/60 💜52
Respirator machine is ridiculous, when this video works for free! Diligence is the key! I've been doing this everyday, upon awakening and bedtime, faithfully! It's the natural answer without Big Pharma's help! 🙏 Thank you, TADB!!
5-29-24 🙌 still practicing this everyday! Using it during morning meditation! It truly works to lower BP without meds! Thank you!🙏
Very helpful!
My inspiration ❤❤❤
This is from the fantastic Andrew Weil, MD; it's marvelous to see it incorporated into a sleep video. Paz y luz.
Awesome....love this and I love your calming soothing voice🤗🙏
Thank you ❤
Thank you sooo much sir ...❤️
This deep breathing excersise is my life in short words..
I just love doing this with so interest and love🥰
Just the lesson we needed! Thanks so much.
This really works !!! Follow the instructions:)
Life changing things ❤❤❤
Thanks bro
Thanks for the good video, away from any fuss
thanks
thanks. I have been looking for something like this.
Excellent video!! ❤
Very helpful in my sleep
Very nice breathing exirsize 👍
Awesome! I do this exercise every other day and the wim Hof style every other day. So far so good🙂
Do you do both of those in order to sleep?
I do same.
But wim hof is better in morning.
Also I've discovered a better wim hof video
It's called Like Wim Hof and it's a much more relaxed pace than original Wim Hof.i find I can do breath hold longer with this video
UA-cam Like Wim Hof.
I like this video better thank you..
Made feel more calm💯💯💯🙏🙏🙏
Thank you
Thanks man 💫
Great content
Fantastic
Thank you so much Carmel 💕
Thanks
Very helpful thank you
this actually work! u just gotta doo it constantly till u get that little swing.
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Perfect meditation for sleeping, I tried to do it during the day and I felt lightheaded, I immediately stopped. Best one so far for sleep but not so good during the day.
⭐⭐⭐⭐ 4/5 Rated
Thank you very much!
So proud of you for stepping up and starting the best podcast ever! 😁🙏😊
Oh wow, thank you Marcus Jasso - I really appreciate that, Mike
@@TAKEADEEPBREATH Can we exhale through the nose ?
@@yuma9175 yes that is what noses are for
7 seconds never seemed so long. It took about 9 minutes to get used to the breathing patter. I'm over here sweating but made it through. Looking forward to trying it again.
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Thank you for making a one hou4 version I have trouble falling asleep takes me 2 to 3 hours normally and this made i5 easier to be able to use what is amazing is that sometimes this video makes me b3 able to sleep in 40 minutes that is such an improvement love your channel .
My little request is to make this in Spotify people would use it and my device turns of a lot when watching and makes i5 not be able to keep go8ng i5 Is a constant problem it would help so much and I would 100% use it every day love your channel
Oh fingered out how it stays working love your work
That worked better than a sleeping pill from someone who experienced insomnia on daily basis
I like the video for sleeping
Thank you so much for this video! It helps me so much to overcome my resistance 😊
I don’t know what happens but when I do this exercise I sometimes come in a “realm” where I feel so much love and ease. Never experienced that🙏🏻
Hope my English is understandable 😊
this is great! Do you have any tracks without music and ONLY the breath???
🙏❤
❤❤❤
Admirably evocative and thought-provoking; akin to a book that was evocative and thought-provoking. "Better Sleep Better Life" by William Brook
00:57
39:58
46:46
49:59
All my new breathing exercises are on my new breath app, you can download and start for free by clicking here; thebreathsource.pxf.io/tadb
I got ocd bad and my mind races and I have trouble with focusing on stuff I hope this video helps
❤
Thanks 💙🩵💖💚💝💛💜👍💛😍🤩🥰
Omg I'm 30 mins in and it felt like 7 mins!
I can easily do it with 30 minutes 🥰🥰
0:57
I have been suffering from insomnia/anxiety due to high cortisol for almost 10 years now. Tried numerous supplements and protocols but none effective. Came across breath work and tried the 478 and wim hof. What a breakthrough!! Getting great sleep and waking up refreshed but this lasted only 7-10 days. Tried the breathing exercises again but no affect anymore! Unable to sleep at night and whenever I sleep somehow I wake up groggy!!
Any advise as to why the breathing exercise la stopped working and how can I get them to be effective again?
Hey friend, high cortisol usually comes from stress in your daily life. You cant lower cortisol that easily. But you can prevent it. Cardio has really helped me, cutting down on sugar! And most of all meditating! Theres a great book called "The Mind Illuminated" by Culadasa that quickly teaches meditation without wasting your time. I cant describe how much this book has changed my life! Hope you feel better soon!
Go get a sleep study 20 bucks you suffer from untreated sleep apnea
How r u now??
This exercise really works but I faced a problem doing this whole exercise my right lymph node got swollen and have pain on it too, is it because I’m doing it whole exercise because dr Weil suggests to do only 4 rounds. Please reply much appreciated.
Weil says just do 8 max. What I do is I do 8 max and just keep the video playing in the background and fall asleep.
If i do during 1h sure i won't sleep 😴 :)
I wanted to recommend it to a friend but I don’t have any friends
Bro thanks for recommending. I am your friend. It helped me a lot.
44:44
my brain is giving me a headace i wonders if this is rewiring my brain 🧠🧠🧠
Should I inhale through the nose?
Dr Weil in his demo about 4- 7 -8 breathing says that the maximum rounds should not be more than 8 . I was wondering if it is ok to do the exercise for an hour
No. He will turn into a zebra
Actually a legit question, why did Dr. Weil limit it to max. 2 rounds?
I literally just started all of this breathwork stuff. I'm as beginner as it gets. I learned how to breathe from my belly for singing and I probably still do that wrong. I have questions. I inhale through my nose but always too quickly. This is really difficult for me to explain. No, I can't just slow it down. I've tried. I can't deepen it either. Even holding my breath for 7 seconds is difficult probably because my inhale needs work. So basically I'm 1 for 3 because I can exhale properly. I need help breathing. I never thought I'd say that.
Dude always practice I was having same problem but now I have improved a lot my inhaling and I always inhale through nose very deeply and take diphagmatic breathing...
@@aymalkhan5781, do you know what I mean? I don't know how to fix it. I know I need to inhale through my nose more deeply and slowly, but I can't.
Make 3-6-9 method...
Hi - while exhaling it’s thru the nose of mouth ?
It’s supposed to involve inhaling through the nose and exhaling through the mouth, very slowly as if gently blowing out a candle. But you can exhale through the nose if you want but it is harder to do it slowly.
0:55 - okay, let’s begin
I'm begginer sometimes when i do this my heart hitting my chest much harder is it normal? I though this should help relax and reduce anxiety, mb im something doing not right?
00:55
Repeat this out loud in front of a mirror twice a day while smiling and nodding your head up and down, because you are agreeing with your affirmations.
1. Every decision I make is supported by my whole and inarguable experience.
2. I affirm and encourage others, as I do myself.
3. I alone hold the truth of who I am.
4. I am allowed to ask for what I want and what I need.
5. I am allowed to feel good.
6. I am capable of balancing ease and effort in my life.
7. I am complete as I am, others simply support me.
8. I am content and free from pain.
9. I am doing the work that works for me.
10. I am good and getting better.
How do you breath in for 4 seconds?
I am doing wim hof method not trying to breathe to loud i dont want to wake my gf and when i hold my breath for to long time my gf feels on my chest to feel if i am still alive.. she didnt know i was doing that 😀