Browse
Top articles
How to Meditate: Meditation 101 for Beginners
10 Science-Backed Benefits of Meditation
What is Meditation?
Try free for 7 days.
How to Meditate: Meditation 101 for Beginners
10 Science-Backed Benefits of Meditation
What is Meditation?
Benefits of Mindfulness: Mindful Living Can Change Your Life
Mindfulness 101: A Beginner's Guide
00:00
00:00
Personalized support for learning how to integrate mindfulness into your life. Delivered fresh everyday by our world renowned experts. Choose meditation duration:
Welcome back to Day Two of our seven day Sleep Challenge. I hope yesterday went well for you. And if not, we have another opportunity today. In this session, we're going to explore the positive impact of deep breathing to help us fall asleep. Now I'm first going to share why deep breathing can be useful, but then I'll share a particular strategy that we'll be practicing in today's meditation that I find to be the most useful.
So to begin, deep breathing is useful because it engages the parasympathetic nervous system. This is the part of our nervous system that helps us relax, that reminds our mind and body that we're safe, that this is a time for rest, restoration, being at ease. It helps calm down that excited, agitated, stressed out part of us that is activated by the sympathetic nervous system. And if you think about this in the context of deep breathing, it makes logical sense. Think to any time that you've been stressed or agitated or on the edge of your seat, wondering what am I supposed to do.
In those moments is your breathing long, relaxed, deep in your belly, or is it more shallow, tight, constricted, up in your chest? Most likely it's the latter. When we're in a tense or stressed out state, we trigger these shorter, contracted, shallow breaths. Conversely, when you've been calm, relaxed, maybe on a beach or in nature, and you don't feel stressed or tense, what is your breathing like that? Assuming you're not exercising, it's most likely calmer, relaxed, longer, deeper in your belly. And the interesting thing about this is that, yes, a calm state tends to induce these longer, deep breaths, but we can also induce a calm state by dropping into those deep breaths, even if we're agitated. It's sort of a trick for the mind and the nervous system to say, Hey, it's okay.
You can relax. You can be calm. Now, my favorite breathing practice for this is called the four-seven,-eight breath, which involves breathing in for four seconds, holding for seven seconds and exhaling for eight seconds. I'll walk you through that in the meditation. But I do this at the very least for a few minutes before going to bed.
And what I most appreciate about it is that it lowers my heart rate. And the faster we can lower our heart rate before sleep, the sooner we'll be able to get into deep sleep and the more restoration we'll experience. So I'm looking forward to doing this with you in today's meditation. Thank you for your practice and let's settle in.
Calm Breathing
Personalized support for learning how to integrate mindfulness into your life. Delivered fresh everyday by our world renowned experts. Choose meditation duration:
Duration
Your default time is based on your progress and is changed automatically as you practice.
Welcome back to Day Two of our seven day Sleep Challenge. I hope yesterday went well for you. And if not, we have another opportunity today. In this session, we're going to explore the positive impact of deep breathing to help us fall asleep. Now I'm first going to share why deep breathing can be useful, but then I'll share a particular strategy that we'll be practicing in today's meditation that I find to be the most useful.
So to begin, deep breathing is useful because it engages the parasympathetic nervous system. This is the part of our nervous system that helps us relax, that reminds our mind and body that we're safe, that this is a time for rest, restoration, being at ease. It helps calm down that excited, agitated, stressed out part of us that is activated by the sympathetic nervous system. And if you think about this in the context of deep breathing, it makes logical sense. Think to any time that you've been stressed or agitated or on the edge of your seat, wondering what am I supposed to do.
In those moments is your breathing long, relaxed, deep in your belly, or is it more shallow, tight, constricted, up in your chest? Most likely it's the latter. When we're in a tense or stressed out state, we trigger these shorter, contracted, shallow breaths. Conversely, when you've been calm, relaxed, maybe on a beach or in nature, and you don't feel stressed or tense, what is your breathing like that? Assuming you're not exercising, it's most likely calmer, relaxed, longer, deeper in your belly. And the interesting thing about this is that, yes, a calm state tends to induce these longer, deep breaths, but we can also induce a calm state by dropping into those deep breaths, even if we're agitated. It's sort of a trick for the mind and the nervous system to say, Hey, it's okay.
You can relax. You can be calm. Now, my favorite breathing practice for this is called the four-seven,-eight breath, which involves breathing in for four seconds, holding for seven seconds and exhaling for eight seconds. I'll walk you through that in the meditation. But I do this at the very least for a few minutes before going to bed.
And what I most appreciate about it is that it lowers my heart rate. And the faster we can lower our heart rate before sleep, the sooner we'll be able to get into deep sleep and the more restoration we'll experience. So I'm looking forward to doing this with you in today's meditation. Thank you for your practice and let's settle in.
Duration
Play in-app
Scan the following QR code with your camera app to open it on our mobile app
Get Unlimited Access
A Mindfulness Plus+ subscription gives you unlimited access to a world of premium mindfulness content.
Email Missing
We couldn’t detect your email with the SSO provider you have selected.We are here to make a positive impact on the world. We never want to sell you something that hasn’t helped you live a better life. That’s why if you’re unhappy with any purchase from us, you have 30 days to get a full refund and your money back.
If you subscribed to Mindfulness Plus+ and are unhappy with your purchase, please get in contact with us within the 30-day period and we’ll refund your purchase.
Learn more about our Mindfulness Guarantee.
Mindfulness
We believe in a world where everybody has access to the life-changing skills of mindfulness.
Private Browsing
We believe in a world where everybody has access to the life-changing skills of mindfulness.
Annual membership
$0
This is the app I turn to when I want to feel calm and loved.
- Abby
Melli has a beautiful way of guiding and reminding us of the stillness within.
- Adrienne James
I have been on a journey of healing and learning self-love. Amidst the work, I have been using the mindfulness app for the gentle reminders, guides to the moment (especially the difficult ones).
Kelly Boys offers a fresh and illuminating take on how to step out of lifelong patterns that keep snagging us.
- Tara Brach, PhD
Truly life changing. This isn't solely meditation and mindfulness...this is about striving to be the best the versions of ourselves.
- Marisa, Plus+ Member
Relaxing and assuring beyond description... thank you, Cory.
- Babs312
This is the app I turn to when I want to feel calm and loved.
- Abby
Melli has a beautiful way of guiding and reminding us of the stillness within.
- Adrienne James
I have been on a journey of healing and learning self-love. Amidst the work, I have been using the mindfulness app for the gentle reminders, guides to the moment (especially the difficult ones).
Kelly Boys offers a fresh and illuminating take on how to step out of lifelong patterns that keep snagging us.
- Tara Brach, PhD
Truly life changing. This isn't solely meditation and mindfulness...this is about striving to be the best the versions of ourselves.
- Marisa, Plus+ Member
Relaxing and assuring beyond description... thank you, Cory.
- Babs312
This is the app I turn to when I want to feel calm and loved.
- Abby
Melli has a beautiful way of guiding and reminding us of the stillness within.
- Adrienne James
I have been on a journey of healing and learning self-love. Amidst the work, I have been using the mindfulness app for the gentle reminders, guides to the moment (especially the difficult ones).
Kelly Boys offers a fresh and illuminating take on how to step out of lifelong patterns that keep snagging us.
- Tara Brach, PhD
Truly life changing. This isn't solely meditation and mindfulness...this is about striving to be the best the versions of ourselves.
- Marisa, Plus+ Member
Relaxing and assuring beyond description... thank you, Cory.
- Babs312
Shamash's guidance is a gift of wisdom to help us in our busy and stressful lives.
- Paul Gilbert, PhD, FBPsS, OBE, Centre for Compassion Research and Training, University of Derby, United Kingdom
Excellent! Cory gently guides you into internal peace.
- Steve Ericson
A necessary tool for those who feel lost.
- Piper
Just want to say a big thankyou to all involved as this has had a positive impact in my daily life 🙏 Valuable teachings that have allowed me to have a better relationship not only with those around me, but with myself. Heal ourselves and we heal the world 💫✨🌍
- Marty
I start every day with Cory or Melli for my daily practice. Including this app into my practice helps me continue to build more mental focus and understanding of my thought processes. What a welcome and powerful gift.
- Oku
Shamash's guidance is a gift of wisdom to help us in our busy and stressful lives.
- Paul Gilbert, PhD, FBPsS, OBE, Centre for Compassion Research and Training, University of Derby, United Kingdom
Excellent! Cory gently guides you into internal peace.
- Steve Ericson
A necessary tool for those who feel lost.
- Piper
Just want to say a big thankyou to all involved as this has had a positive impact in my daily life 🙏 Valuable teachings that have allowed me to have a better relationship not only with those around me, but with myself. Heal ourselves and we heal the world 💫✨🌍
- Marty
I start every day with Cory or Melli for my daily practice. Including this app into my practice helps me continue to build more mental focus and understanding of my thought processes. What a welcome and powerful gift.
- Oku
Shamash's guidance is a gift of wisdom to help us in our busy and stressful lives.
- Paul Gilbert, PhD, FBPsS, OBE, Centre for Compassion Research and Training, University of Derby, United Kingdom
Excellent! Cory gently guides you into internal peace.
- Steve Ericson
A necessary tool for those who feel lost.
- Piper
Just want to say a big thankyou to all involved as this has had a positive impact in my daily life 🙏 Valuable teachings that have allowed me to have a better relationship not only with those around me, but with myself. Heal ourselves and we heal the world 💫✨🌍
- Marty
I start every day with Cory or Melli for my daily practice. Including this app into my practice helps me continue to build more mental focus and understanding of my thought processes. What a welcome and powerful gift.
- Oku
Thank you for joining us
Dive into the full library and enjoy all it has to offer!
Claim your free access
Create a mindfulness account and we’ll unlock this premium session in your account forever.
7-Days free trial, cancel anytime.
Complete a few quick questions to make your own personalized mindfulness plan.
Sign up or login to your mindfulness account to proceed.
Sign up or login to your mindfulness account to proceed.
Mindfulness
One membership to gain access to a world of premium mindfulness content created to help you live happier and stress less.