How to Fall Asleep: Fast and Easy Breathing Exercise
This simple breathing exercise, "How to Fall Asleep Fast", was developed and used by over 150 Soviet and Russian doctors. They applied this technique on thousands of patients, with striking success. With this breathing exercise, virtually all patients reported that they could fall asleep way faster than usual (about 5-10 times faster), even though many patients had problems with cold feet and hands, chronic coughing, or a blocked nose.
These Soviet and Russian MDs found the following relationship between automatic (or unconscious) breathing patterns (how you breathe during sleep), the morning results for the body-oxygen test and the quality and natural duration of sleep.
Conditions for "how to go to sleep quickly" exercise
- Go to bed when you are really sleepy and with no food in the stomach.
- Before and during sleep, breathe only through your nose (if you cannot, learn the "Breathing exercise to unblock the nose").
- Do not sleep on your back (avoid supine sleep) at all. If this is a problem for you, learn the therapy and method “How to prevent sleeping on the back”. (If you are not sure about the negative effects of supine sleep, visit the web page Best sleeping positions medical research summary", with 24 clinical references. It analyzes the best postures to sleep and how to fall asleep fast.)
Steps to follow (How to get to sleep fast)
Relax all your muscles while you are lying in bed on your stomach or left side. Focus on your breathing pattern. Next, instead of taking your usual inhalation, take a slightly smaller inhalation (only about 5-10% less) using the diaphragm and then immediately relax all body muscles, especially the upper chest and all other respiratory muscles. Take another (smaller) inhalation and again completely relax.
With each breath, take a smaller or reduced inhalation (in comparison with your usual breathing) and then completely relax. You will soon experience a light shortage of air or an air hunger. Your goal is to preserve a mild, but comfortable, level of air hunger which helps deal with not being able to fall asleep. Here are the changes from your previous (black line) to your new breathing pattern (blue line):
If you are in poor health, your breathing can be frequent during this reduced breathing and this is ok. This exercise will still help you with how to fall asleep fast. If you do this exercise
correctly, you will notice the following signs:
- Your arms and feet will get warmer quickly (in about 1-2 minutes) after starting the reduced breathing (this is the main sign)
- Your nasal passages will become moister and the nose colder in about 1 min.
How to fall sleep instantly (in 1-2 min) each night
Therefore, if you want to learn how to fall asleep very fast, you should improve your body-O2 content by slowing down your breathing. There are many lifestyle changes that increase body-O2 content and improve your sleep quality. A short summary of these factors is in the Table below.
Warning. Calcium deficiency can make the quality of your sleep much worse. Learn the methods and ways how to check and correct this nutritional deficiency: Major Nutrients Guide for Body Oxygenation.
Video instructions by Dr. Artour Rakhimov: How to fall asleep fast
Why modern people cannot go to sleep fast
As a result of heavy breathing, people have low CO2 and low O2 concentrations in the brain. Carbon dioxide is a potent sedative and tranquilizer of the nerve cells (see links to web pages with medical studies below).
Table. Summary of How to Sleep Better (Good Sleep Hygiene Guide)
Reference pages: Breathing norms and the DIY body oxygen test:
- Breathing norms: Parameters, graph, and description of the normal breathing pattern
- Body-oxygen test (CP test) : How to measure your own breathing and body oxygenation (two in one) using a simple DIY test
References: pages about CO2 effect:
- Vasodilation: CO2 expands arteries and arterioles facilitating perfusion (or blood supply) to all vital organs
- The Bohr effect: How and why oxygen is released by red blood cells in body tissues
- Nerve stabilization: Carbon dioxide has powerful calmative and sedative effects on brain neurons and nerve cells
Or go back to Hyperventilation symptoms
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