Lie Down and Breathe With Me | 20 Min Sleep Yoga Breathwork
- Free: every session, no paywall
- No ads, no interruptions
- Keeps playing with your screen off
- Track your practice and streaks
A lying-down Dragon Breath session at a slow pace of four breaths a minute: in through the nose for six seconds, out for ten. It starts with a short how-to, then three rounds and a closing meditation. 00:00 Technique 00:37 Round 1 03:33 Round 2 06:37 Round 3 09:35 Meditation ⚠️ Before you practise Sit or lie down somewhere safe. Never practise while driving, riding, bathing, swimming or near water. If you can't hold your breath any longer, breathe in; this is not a contest. If you feel dizzy or uncomfortable, stop and return to natural breathing. If you are pregnant or have a heart condition or serious health problem, ask a medical professional first. This is not medical advice.
Transcript (English)
Yo! Hi, I'm Ed. Today, we're sharing a special Dragon-Taming Breath. It's designed to tame the dragon we've fed for years—the one that keeps us from relaxing. This mind-body breathing practice can ease trauma and anxiety in adulthood, bring deep relaxation, and help with sleep. We'll take four breaths a minute. Breathe in through your nose for six seconds. Breathe out through your nose for ten seconds. You can also breathe through your mouth.
What matters most is breathing smoothly and relaxing fully. As we exhale, we'll use a technique called victorious breath, or monkey breath: Ujjayi breathing. Exhale as if you're fogging up a mirror. It sounds like this. The key to this practice isn't just breathing.
It's bringing awareness to each part of your body. As you breathe, I'll guide your attention to different areas. For example, on the first breath, focus on the crown of your head and any sensations there, across your scalp and inside your head.
On the second breath, notice the area around your eyes. Then your mouth. We'll keep moving down, one area at a time. Once we reach the bottom, we'll work back up to the crown. Whatever sensations you feel in each area, just notice them.
There's no need to analyze. Put simply, as you breathe, focus fully on your breath and the area of your body we're exploring, noticing every sensation there. It's okay if you don't feel anything. Just see what you can notice. With practice, you'll notice more.
Okay. Sit or lie down comfortably. Choose any position you like. For this Dragon-Taming Breath, though, I strongly recommend lying down. You'll get much better results. Okay. Let's begin.
Upper half of your head. 1, 2, 3, 4, 5, 6. 7, 8, 9, 10. 1, 2, 3, 4, 5, 6. Eyes. 1, 2, 3, 4, 5, 6. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. 1, 2, 3, 4, 5, 6.
1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Lower half of your head. 1, 2, 3, 4, 5, 6. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. 1, 2, 3, 4, 5, 6. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Neck. 1, 2, 3, 4, 5, 6.
1, 2, 3, 4, 5, 6, 7, 8, 9, 10. 1, 2, 3, 4, 5, 6. Chest.
8, 9, 10. 1, 2, 3, 4, 5, 6. 7, 8, 9, 10. Solar plexus. 1, 2, 3, 4, 5, 6. 7, 8, 9, 10. 1, 2, 3, 4, 5, 6. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10.
Belly. 1, 2, 3, 4, 5, 6. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. 1, 2, 3, 4, 5, 6. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Pelvic floor. 1, 2, 3, 4, 5, 6. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10.
1, 2, 3, 4, 5, 6. Thighs. 1, 2, 3, 4, 5, 6. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. 1, 2, 3, 4, 5, 6. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Knees. 1, 2, 3, 4, 5, 6.
1, 2, 3, 4, 5, 6, 7, 8, 9, 10. 1, 2, 3, 4, 5, 6. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Calves. 1, 2, 3, 4, 5, 6. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. 1, 2, 3, 4, 5, 6. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10.
Ankles. 1, 2, 3, 4, 5, 6. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. 1, 2, 3, 4, 5, 6. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Feet. 1, 2, 3, 4, 5, 6. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10.
1, 2, 3, 4, 5, 6. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Toes. 1, 2, 3, 4, 5, 6. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. 1, 2, 3, 4, 5, 6. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. 9.
1, 2, 3, 4, 5, 6. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. 1, 2, 3, 4, 5, 6. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Ankles. 1 2 3 4 5 6 1 2 3 4 5 6 7 8 9 10 1 2 3 4 5 6
1 2 3 4 5 6 7 8 9 10 Calves 1 2 3 4 5 6 1 2 3 4 5 6 7 8 9 10 1 2 3 4 5 6 1 2 3 4 5 6 7 8 9 10 Knees 1 2 3 4 5 6
1 2 3 4 5 6 7 8 9 10 1 2 3 4 5 6 Thighs 1 2 3 4 5 6 1 2 3 4 5 6 7 8 9 10 1 2 3 4 5 6 1 2 3 4 5 6 7 8 9 10 Pelvic floor
1 2 3 4 5 6 1 2 3 4 5 6 7 8 9 10 1 2 3 4 5 6 1 2 3 4 5 6 7 8 9 10 Belly 1 2 3 4 5 6 1 2 3 4 5 6 7 8 9 10 1 2 3 4 5 6
1 2 3 4 5 6 7 8 9 10 Solar plexus 1 2 3 4 5 6 1 2 3 4 5 6 7 8 9 10 1 2 3 4 5 6 Chest 7 8
9 10 1 2 3 4 5 6
1 2 3 4 5 6 7 8
9 10 Neck 1 2 3 4 5
6 1 2 3 4 5 6 7
8 9 10 1 2 3 4 5
6 1 2 3 4 5 6 7
8 9 10 Lower half of the head 1 2 3 4
5 6 1 2 3 4 5 6
7 8 9 10 1 2 3 4
5 6 1 2 3 4 5 6
7 8 9 10 Eyes One Two Three
Four Five Six One Two Three Four Five
Six Seven Eight Nine Ten One Two Three
Four Five Six One Two Three Four Five
Six Seven Eight Nine Ten Half a step above your head One Two
Three Four Five Six One Two Three Four
Five Six Seven Eight Nine Ten One Two
Three Four Five Six One Two Three Four
Five Six Seven Eight Nine Ten
We offer free live breathwork classes every Saturday. Details and links are posted in our group. If you have any questions about breathwork, leave us a comment below. Okay. See you next time! Bye!
SANCTUARI breathwork app · design your own practice; app minutes count on the leaderboard here too
More sessions
When Your Mind Won't Quiet Down at Night | 8min Guided Bedtime Breathwork
When the Day Finally Goes Quiet | 16 Min Guided Quantum Breathwork
When You Want Something Slow and Quiet | 10 Min Guided Dragon Breathwork
Slow Down | Extended 4-7-8 Bedtime Breathing | 10min Guided 4-7-8 Breathwork
When Your Mind Is Busy at Bedtime | 10 Min Guided Yoga Nidra
Breathe With Me Before Bed | 20 Min Coherent Breathwork