Deep Sleep Breathwork: A 18-Minute Guided Session for Restorative Nighttime Recovery скачать в хорошем качестве

Deep Sleep Breathwork: A 18-Minute Guided Session for Restorative Nighttime Recovery

3 Breathing & Relaxation Techniques for Better Sleep (Humming Breath, 4-7-8, Progressive Relaxation) Anthony Ball guides a sleep-focused practice featuring three techniques: humming breath, 4-7-8 breathing, and progressive muscle relaxation. The session begins seated with breath awareness and deeper belly breathing, then moves into humming on the exhale with the mouth closed. Next, viewers practice 4-7-8 breathing—inhale for four, hold for seven, and exhale for eight—before transitioning gently to a lying position. In progressive relaxation, participants inhale to tense and hold, then exhale to release, moving through feet, calves, upper legs, all legs, abs and torso, rib cage, chest, hands, forearms, upper arms, shoulders and upper back, neck, face, and finally a full-body tense and release. The practice ends with natural breathing and an invitation to remain resting before returning up. 00:00 Sleep Breathwork Overview 00:40 Settle In With Breath Awareness 02:34 Humming Breath Practice 07:55 4 7 8 Breathing Rounds 10:42 Transition to Lying Down 11:23 Progressive Relaxation Legs 13:23 Progressive Relaxation Core 14:43 Progressive Relaxation Arms 16:22 Neck Face Full Body Release 17:52 Rest And Closing Contact me at: Email: info@letsgetlostbali.com Website: www.letsgetlostbali.com instagram: anthonybreathes