Go to Sleep Fast (in 1-2 Min) | Meditation Breathing Exercise
This simple breathing remedy is a mindful meditation technique. It is about 5,000 years old since it is from the ancient Sanskrit text The Vigyan Bhairav Tantra. Most people report falling asleep in about 1-3 minutes with this natural home remedy. Over 150 Soviet and Russian medical doctors applied this technique on thousands of patients, with striking success. With this breathing exercise, virtually all patients reported that they could fall asleep really 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) and the morning results for the body-oxygen test, in regards to the quality and natural duration of sleep.
The exercise is based on the physiological law that slower and lighter breathing at rest provides more oxygen and CO2 for the brain cells, producing a positive effect on going to sleep faster.
Conditions for "how to go to sleep quickly" exercise
- Go to bed when you are really sleepy and with no food in
- 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.)
Steps to follow: How to get to sleep fast
Here are some mindful meditation instructions. 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) during this mindfulness meditation technique:
you are in poor health, your breathing can be frequent during this
meditation breathing and this is ok. This exercise will still help you with
how to get to sleep 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 falling 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 and prevent your progress in meditation and health improvement. 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 faster
Why modern people cannot go to sleep fast
The norm for breathing at rest is 6 L/min, while people breathe 2 times more air. Therefore, they have 2 times less for partial O2 pressure in the brain cells.
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).
After testing hundreds of my breathing students, I discovered that duration of sleep (in hours) is connected with the results of the body oxygen test and breathing frequency during sleep. The bonus content from the next paragraph has the Table that provides exact numbers for this link. Find out which breathing pattern allows a human to sleep naturally (without trying) only for 4 or even 2 hours(!).
You can find more information with extra details and a systematic approach to sleep and related lifestyle factors in Dr. Artour Rakhimov's book "Sleep Better and Less - Naturally".
Or go back to Hyperventilation symptoms
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