Practicing The 3-6-5 Meditative Breathing Method For Better Sleep
Sleep doesn’t come easy these days? Do you find yourself counting sheep for hours before you fall asleep? You are not alone! Sleep these days has become elusive given the increase in stress.
It’s normal if you ask me. Stress, anxiety, and day-to-day worries keep us away from a restful sleep. And even if we manage to get some sleep, it’s never enough. So, if you find yourself scrolling through your phone instead of sleeping at 3 in the morning, then I have a solution for you!
The 3-6-5 meditative breathing method! While I’m not saying that this is the solution to all your sleep problems, it can be a good breathing technique that can lull you to sleep.
This meditative breathing technique is done throughout the day and it is not as simple as other breathing techniques but it can be helpful.
So, let’s check out what the 3-6-5 method is!
The 3-6-5 Breathing Method
Many of us inhale and exhale more than 12 breaths per minute, says Stephanie Gailing, a wellness consultant in her book ‘The Complete Book Of Dreams’ (check out the book here). This rapid breathing cannot help us fall asleep, though.
However, slower and mindful breaths can help us calm our nervous system while taming our fight-or-flight response and just…relax.
To practice this 3-6-5 breathing method, you need to commit yourself to practice the method three times a day, taking six deep breaths per minute for five minutes. This method is somewhat similar to the 4-7-8 breathing technique and both of these methods can help reduce stress and better sleep.
Though, the 3-6-5 breathing method is suitable for those focused on improving their breathwork. This meditative breathing method can help internally train you for sleep slowly throughout the day instead of the right-before-bed breathing exercises.
Bear in mind that for many people short breathing exercises throughout the day can be helpful while other long-duration exercises may not and vice versa.
Practicing breathing work three times a day for five minutes can seem easier for many than practicing a 10-minute breathing exercise once a day.
How To Practice The 3-6-5 Method?
To practice this 3-6-5 method of breathing, you need to follow some simple steps:
1. Be As Comfortable As You Can Be
The first thing you need to do is be as comfortable as you can. Relaxation is the key here. Especially if you’re a beginner, you might find it difficult to practice this method if you’re not relaxed. You can sit on a comfortable chair, a mat, or a cushion. Lying is the best way to feel relaxed though.
2. Track Your Breathwork
Another thing is making sure you keep a track of your breathwork. For this, you can either use a timer or a meditation app to track your breathing. Setting a timer for five minutes can help but counting the minute on your own can be more of a mindful exercise. Track your breathwork whichever way suits you best!
3. Breathe Slowly, Yet Deeply
This is an important step now. Here, you need to take slow yet deep breaths. Breathe into your diaphragm for a few seconds and then release the breath slowly. You need to take six full breaths in a minute. This cycle should be repeated for five minutes, three times a day.
4. Repeat x Twice
There you go! Repeat this cycle two more times now. When you do this method depends on you. You can start your day with this exercise, practice one more time after lunch, and end your day in your bed with the 3-6-5 method.
How Does 3-6-5 Meditative Breathing Help?
Practicing the 3-6-5 meditative breathing method can help you in many ways. It can help you stay calm throughout the day, it can help you calm your nervous system, especially your stress response, and it can help you become more resilient against stress, anxiety, and day-to-day worries.
Practicing 3-6-5 at first might not be easy but keep going! Regularly practicing short breathwork exercises throughout the day will help you relax so much to get a restful and good night’s sleep.
If you’re still facing sleep problems, it is suggested that you speak to a professional counselor or a therapist for a consultation. Your sleep problems can be because of some underlying sleep disorders as well. You can connect with a counselor here.
I hope this article helped you understand more about the 3-6-5 method of breathing and how you can practice it for better sleep. You can also connect with us at firstname.lastname@example.org or DM us on social media for more such tips and tricks!
Found this article helpful? Did you try this exercise? Did it help you sleep better? Let us know your thoughts and experiences in the comments below! We’re always happy to hear from you!
Sleep Well. Take Care!