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Enjoy this guided breathing exercise with the sound of calm ocean waves for sleep.
This is the 2:1 breathing technique. Exhale is twice as long as the inhale, which can gradually make you feel more relaxed and sleepy
Inhale for 4 seconds,
Pause briefly to transition from inhale to exhale,
Exhale for 8 seconds
Pause briefly to transition to exhale
Breathe in and out through your nose if it feels comfortable. Or try to exhale through your mouth like you're blowing out a candle, which can make it easier to breathe out slowly.
The 2:1 breathing technique has a calming effect on the nervous system. The heart rate slows down during exhalation and speeds up during inhalation, indicating a drop in the arousal level of the sympathetic nervous system. This leads to a deeper level of relaxation, making it easier to drift off to sleep.
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