Fall Asleep Faster (in 1-2 Min) | Meditation Breathing Technique
This simple breathing remedy to fall asleep really fast 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
Body oxygen test result
Duration of sleep
Quality of sleep
Often >10 hours
Often very poor
Often >9 hours
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.
Instructions for going to sleep faster technique
- 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
positions medical research summary with 24 clinical references. It
analyzes the best postures to sleep.)
Steps to follow: falling asleep quickly
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.
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:
Nutrients Guide for Body Oxygenation.
Why falling asleep faster is hard for modern people
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
After testing hundreds of my breathing students, I discovered that quality and duration
of sleep (in hours) are connected with the results of the body oxygen test
and breathing frequency during sleep. The bonus content has the Table that provides exact numbers. Find out which
breathing pattern allows a person to sleep naturally (without trying) only
for 4 or even 2 hours(!). In such states, people fall asleep very fast or in seconds.
Tweet or Share this page to reveal the bonus content.