How to Fall Asleep: Fast and Easy Breathing Exercise

Effects of overbreathing on brain oxygen levels 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.

Body oxygen
test result
of sleep
of sleep
>26 breaths/min <10 s Often >10 hours Often very poor
15-26 breaths/min 10-20 s Often >9 hours Often poor
12-20 breaths/min 20-40 s 6-8 hours Insomnia possible
7-12 breaths/min 40-80 s 4 hours Excellent
5 breaths/min 2 min 3 hours Excellent
3 breaths/min 3 min 2 hours Excellent

adThe 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 faster natural 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)

i3 laptop deals 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. ad

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):

Breathing pattern: how to fall asleep fast

Sleeping woman 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

adTherefore, 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 signWarning. 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

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Why modern people cannot go to sleep fast

Breathing changes during last 80 years

adThe 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).

Table. Summary of How to Sleep Better (Good Sleep Hygiene Guide)

Parameters Sleep quality:
Good Poor
Allergic reactions
during the day
Avoided Present
Time spent outdoors Up to 2-5 hours daily Less than 1 hour
Physical exercise with strictly nasal breathing Up to 1-3 hours daily Less than 1 hour
What to do before sleep Walk for 15-20 min outdoors or even light jogging: 15-20 min breathing exercises; have a meal earlier; cold shower; correct posture Watching TV, playing games or working on a computer, overheating or having a late meal, overeating, slouching in an armchair, on a couch or sofa
When to go to sleep When really sleepy By time
Type of materials that are in touch with skin during sleep Natural (cotton, hemp, wool, ...) Synthetic (polyester, acrylic, nylon, ...)
Air quality in the bedroom Excellent Poor
Thermoregulation If your current CP<20 s, feel normal or little warm during sleep
If your CP>20 s, feel little on the cold side during sleep
Too warm blankets, too warm room
Surface of the bed Hard (the same as when 2 thin blanket layers are lying on a hard surface) Soft
Sleep positions Sitting, prone, left side On one's back, right side
What to do to fall asleep Buteyko reduced breathing exercise Worry about life problems tomorrow and poor health now
What to do, if no sleep for more than 10 min Get out of the bed, go for a walk outdoors or do a breathing session Continue to suffer
What to do in the morning Measure the CP and get out of the bed Continue to lie horizontally
What to do during the day in case of mild sleep deprivation or over 40 s CP Get a short nap (e.g., 5-20 min) sitting (e.g., in an armchair) No nap or napping in a horizontal position
What to do during the day in case of severe sleep deprivation Try to sleep sitting, if possible for as long as the body needs with all correct rules Get upset by sleepless night and try to sleep without sleep hygiene care
Or go back to Hyperventilation symptoms

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