Top #2 Breathing Methods To Breathe Yourself Into Sleep

Calm yourself and go to bed with the intention to rest


About this podcast

listen to the podcast below:

Topics we cover in this product:

  • setting the right intention
  • 4-7-8 breathing method
  • seconds vs. heartbeats 
  • synchronous breathing method

Shopping Links (Amazon):


Additional Materials:


Links to external resources:

Top #2 Breathing Methods To Breathe Yourself Into Sleep

Tossing and turning in bed? Having a hard time falling asleep? Or simply can’t find back to sleep after you wake up at night? And the feeling drowsy and bad the next day?

There is a simple yet powerful method that can help you to fall asleep quicker than you might think this is possible for you right now (between 2 and 10 minutes). Interested? Today I’m going to walk you through how this works. And the best thing – you are doing it anyway and we just have to modify the way you do it…

What I am going to walk you through today are two simple yet powerful breathing techniques.

Setting our intention right

But before I walk you through the two techniques that will help us to fall asleep quickly and with ease it is important to get something right before. Please keep in mind that this is at least as important as the breathing techniques and it will only take us a second to get this right.

It is our intention.

If we go to bed with the intention to sleep we set a goal that we do not have under control. As a result this often leads us to feel pressured to sleep and builds up stress instead of relaxation in our bodies and minds. Guess what. Falling asleep just got a ton harder.

So, what do we want to do instead?

What we really want to do is to relax. This is an intention that we have fully under control. This is achievable. And guess what happens when we relax at nighttime – lying in our beds? Right, we fall asleep! Sleep will take care of itself when we take care of our state being calm and relaxed.

Now let’s breathe together

So now that we have our intention set let’s walk through the breathing techniques. There are two that I have for you today. Both are powerful and yet easy to implement.

The 4-7-8 method

The first method that I am going to walk through is simply called the 4-7-8 breathing technique. And this is also the exact description of how it works.

What we want to do is to

  • inhale for 4 seconds
  • hold our breath for 7 seconds
  • and exhale for 8 seconds
  • then repeat until you are completely relaxed

This is a method that has already helped millions of people to relax quickly and it can do the same for you. But there is a method that I like even more.

The synchronous breathing method

What you want to do here is to inhale exactly the amount of seconds that you exhale and to keep your breathing in a steady regular flow. To make things even better we are not going to work with seconds but with heartbeats here. There are a lot of advantages to doing so and the most important one is that it will help you to focus more on your inner state and to let you experience how the breathing is impacting your entire body instantly.

A good amount of heartbeats to start the breathing is 4. After a while, you might want to slow down the breathing further to 5 or 6 heartbeats. The goal is to relax and not to prove how slow you can breathe. Slowing down our breathing to a certain point promotes relaxation – moving above that will do the opposite

I personally prefer this technique when it comes to falling asleep, but you want to try both to find out what works best for you.


Breathing is a thing that we all do when we are lying in bed anyway. Why not take a bit of an effort to utilize this powerful tool to our benefit. Doing so with the right intention can truly boost your capability of falling asleep quickly and with ease again.

If you want to get a quick demo on how to do the breathing techniques you can listen to this week’s episode at…

Also, feel free to drop me a message to let me know how powerful these techniques work for you OR if you are using a technique that I did not touch on today that helps you even more.

Take care and have a superb sleep

Michael Hildebrandt


Contact Us