When Your Mind Won't Quiet Down at Night | 8min Guided Bedtime Breathwork

Hey everyone, I'm Ed. Today I'll share a fairly advanced technique called quantum breathing. This extremely slow, deep breathing is said to release oxytocin, the love hormone, and bring profound relaxation. We'll take three breaths per minute. Breathe in through your nose for eight seconds. Then exhale through your nose for twelve seconds. You can also use your mouth. What matters most is breathing smoothly and freely.

As you exhale, you can use victorious breath, or throat breathing. It's called Ujjayi breathing. Exhale as if you're fogging up a mirror. Like this. Make that sound. You'll feel a slight engagement in your throat. Use just a little effort. Like this.

We'll do three rounds. Seven breaths per round. After the seventh breath of each round, once you've exhaled, hold for twenty seconds. After twenty seconds, continue without pausing. Start the second round.

There are no extra holds or pauses between rounds. We'll do all three rounds in a row. The key to this technique and its benefits is that as you breathe, you keep noticing as you inhale and exhale, every sensation arising in your body. Any sensation is welcome.

For example, feel the air gently brushing your nostrils, then moving into the area around your mouth, perhaps, then your throat, then your chest, then your belly. Feel all the sensations within,

like expansion and contraction. Keep following every sensation that arises. Explore how your breath creates a sense of flow within. Sometimes these sensations won't necessarily stay within what you think of

as the path of the air. They can arise anywhere in your body. Anywhere at all. Simply put, as you breathe, focus all your attention on every sensation your breath creates. Let your awareness be unrestricted.

Okay. Now sit comfortably, or lie down. Choose any position you like. For this quantum breathing practice, though, I strongly recommend lying down. It helps you relax much more deeply. It's especially suited to breathing this slowly.

Let's begin. 3, 2, 1. 1, 2, 3, 4, 5, 6, 7, 8. 1, 2, 3, 4, 5, 6, 7, 8, 9. 10, 11, 12. 1, 2, 3, 4, 5, 6, 7, 8. As you breathe in, focus only on feeling

whatever arises within your body.

Exhale as if fogging a mirror. Lengthen your exhale. 1, 2, 3, 4, 5, 6, 7, 8. 9, 10, 11, 12. Let your awareness go wherever it goes. Don't use thoughts to define your sensations. 1, 2, 3, 4, 5, 6, 7, 8. 9, 10, 11, 12.

Now hold for twenty seconds.

3, 2, 1. Round two. 1, 2, 3, 4, 5, 6, 7, 8. 9, 10, 11, 12. Keep letting your awareness follow your breath and the sensations it creates within. Don't judge your sensations or question whether your breath caused them.

Just keep feeling. Feel happy. Exhale negative energy.

1, 2, 3, 4, 5, 6, 7, 8. 9, 10, 11, 12. 1, 2, 3, 4, 5, 6, 7, 8. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12. Keep focusing on the sensations within your body.

Now hold for twenty seconds.

3, 2, 1. Round three. 1, 2, 3, 4, 5, 6, 7, 8. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12. 1, 2, 3, 4, 5, 6, 7, 8. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12. Be present with your body. You're in the safest place in the universe.

Feel the wholeness of this moment. Does anything feel missing right now? 1, 2, 3, 4, 5, 6, 7, 8. 9, 10, 11, 12. 1, 2, 3, 4, 5, 6, 7, 8. 9, 10, 11, 12. Very good. Now stay here

and lie still for five minutes. There's nothing you need to do.

Please like, subscribe, share, and donate to support Mingjing and Diandian. YoYo Television Series Exclusive. Please like, subscribe, share, and donate to support Mingjing and Diandian. Share this with friends who are feeling stressed. You can find the link to our LINE group below. We offer free live breathwork classes every Saturday. Event updates will be posted in the group. If you have any questions about breathwork,

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