How to Breathe to Improve Sleep
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- เผยแพร่เมื่อ 4 ม.ค. 2022
- Deep sleep is crucial as it helps improve our brain's ability to recall and collect information. This point of sleep also allows our brain to recover and rest, allowing it to recharge for the coming day. Therefore, it is important to ensure you are getting a deep sleep so your mind and body can get the rest it deserves. What's more, it'll also help you to wake up feeling more alert.
A vast majority of us breathe through our mouths during sleep and this is what often causes us to experience disturbances and fail to achieve a good quality sleep. Sleep apnea, snoring, and waking up are some of the things that can occur as a result of mouth breathing.
Given that, nasal breathing is the best option in achieving a deep sleep but how do we do this? Start by devoting 10 minutes before you go to sleep to switching off and following these breathing exercises to relax your mind and body.
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while watching the video practiced breathing and felt sleepy ... thank you Dr!🙂👍
Glad it could help @mokuho 😀
An excellent video, thank you. Your wonderful Irish accent and gentle manner is quite hypnotic...
Thanks @robinmarwick1982,
We all sound like that over here. 😀
Thank you Patrick. There's a lot we try to do to become less stressed. Always trying to get to the future but this is so simple. I'm beginning to beleive that this is what most people need but maybe not everyone is ready to hear it because, like myself, we don't make the connection how effective this can be.
This was so interesting. Thankyou 🙌🏾
thank you very much.you are best good teacher in the world
Fantastic video 🤙
Thank you for your excellent videos. I would like to know if nasal polyps disappear with the nasal breathing , with the exercise to free the nose ..etc
Best regards
Eveline
Starts explaining breathing to stimulate the vagus nerve 3:39 (all of his videos are so full of things that you dont need to hear)
Vagus nerve is so important. I want to hear more about it.
Thanks!!!
Open mouth breathing during sleep is by far the biggest disruptor of slee quality. This is mentioned one minute in for that same reason.
I downloaded the new OA app yesterday and started the sleep exercise this morning. I was very impressed with it and wanted to thank you for this wonderful tool. It made me feel better about my breath work exercises and look forward to continuing through the program. Thanks Patrick!
Thanks for downloading it @tikipaddy,
Hope it's a big help to you.
Regards,
Ronan
Thank you so much..please make A podcast on how to increase BOLT score
Wow this is AMAZING
THANK YOU SO MUCH.
My sleep efficiency has been from 46% to about 65%
I can see how this will help me I got so relaxed and sleepy with the exercise while you explained it.
Gracias
To get that extra 35% more, force yourself to drink 3 or 4 plastic bottles in a day
Fantastically explained . Works beautifully. Thank you so much
Thanks for the comment and the kind words @mirairao9604
Can this breathing be done while laying down? Like when I wake up during the night and can't get back to sleep. Or should I be sitting or standing? I will give this a try. Thank you.
👍👍
I think breathing properly is the most important way of falling asleep
We couldn't agree more @Hadipushups
1:45
How long does it take someone who is a mouth breather to accomplish this ? A few weeks? A couple months? I’ve been trying this - but panic because I “feel” like I’m not getting enough air in as I would through my mouth. Thx
IF you are cutting the amount of air taken in, how do you maintain sufficient oxygen concentration. I tried this and my O2 levels went down.
It sounds counter-intuitive @kalliepmill but by learning functional breathing exercises we can improve oxygenation of the blood while breathing a smaller volume of air.
We do this by reducing the body's sensitivity to carbon dioxide with things like breath hold exercises.
When we nose breathe we keep a small amount of carbon dioxide in our nasal cavity.
Carbon dioxide is not just a waste gas. It is the body's signifier to breathe.
Also, oxygen binds better to the haemoglobin in our blood in the presence of carbon dioxide (Bohr Effect).
So by learning functional breathing exercises, we breathe a smaller volume of air but much more efficiently.
This improves breathing, increases oxygenation of the muscles allowing for more endurance and better recovery.
We have lots of articles on this if you would like to find out about it in more detail: oxygenadvantage.com/science/
Thanks for the comment.
Can someone tell me does one have to hold their breath for a few seconds before breathing out ? tia.
Hi @danvelgtr
No. In basic terms, when doing a breath hold exercise, all breath holds happen AFTER breathing out.
It's a soft and light breath in, a soft, slow and controlled breath out. Then a comfortable breath hold until air hunger is felt.
@@OxygenAdvantage Thank you very much Patrick.
Will my soring also become better having breathing also pl reply tks
The snoring will get better, when you breathe through your nose during the night. The easiest way to achieve nose breathing through the nose, is by taping your mouth.
Patrick , can you please do a video on adrenal fatigue and low a.m. cortisol and how can breathing help to heal those issues?
Thanks for the suggestion @tanyawieczorek6603
We'll look into doing a video on that.
How do people with allergies with stuffy nose breathe then?
Hi @ew6629
Try the nose unblocking exercise before using breathing exercises.
th-cam.com/video/cU4ls5ku4Rg/w-d-xo.html
and
th-cam.com/video/LkWbPZbIYX0/w-d-xo.html
@@OxygenAdvantage Thanks much, I'll try that out and see if it works!
I’m struggling to understand how the breath can be light and deep simultaneously. Could you please clarify the distinction? I have benefited from your teaching to unblock the nose but I’m finding the light breathing exercise difficult to do without creating stressful level of air hunger. Certainly not relaxing… Thanks very much.
Deep means low. So slow, light and low
I think deep means long breathing from the diaphragm. Slow, light, long deep breath from the belly or diaphragm.
Excellent question. The author/host has tremendous knowledge, but he is not a great communicator to mortals like us. I find his book hard to read -whereas Mr Nestor (who also wrote a breathing book) is very easy to read and listen to.... He is probably better for people who have already mastered the basics....
I think light means effortless, and deep means all the way down. In other words, breathe effortlessly, slowly, all the way down to the bottom of your lungs (fill up the belly and not the chest)
I'm the same.i usually do deep breathing exercises at night.wim hof which is complete opposite to this.i tried this and it didn't work for me at all.not enough air getting to my lungs like I'm used to.
In fact had one of the worst sleeps in a long time.
I'll stick with wim hof.
my mouth gets watery, and then i just swallow, and that makes me not be able to fall asleep