In this instructional video, internationally certified yoga instructor and breathing coach Badrinath Gella explains the critical role of sleep for health and introduces two simple pranayama techniques designed to improve sleep quality. He first teaches Brahmari breathing, a humming breath that creates vibrations that travel to the top of the head and rejuvenate every cell, guiding viewers through posture, hand placement, and three repetitions. He then demonstrates a diaphragmatic (abdominal) breathing practice performed while lying on a mat or bed, with detailed instructions on leg positioning, hand placement on the belly, slow inhalation and exhalation cycles, and relaxation cues. Gella describes the physiological benefits of these practices, including correction of breathing patterns, enhanced digestion, increased oxygenation, and activation of the parasympathetic nervous system, which together facilitate rapid transition into deep sleep. The video concludes with a call to action: viewers are invited to share experiences, subscribe, join a free 5‑day mental detox challenge, and become part of a VIP Facebook group offering live sessions and further support.
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Namaste! Sleep plays an integral role in our health. Unfortunately, many people are suffering with sleeping disorders due to mental stress or many other problems they are facing. A good night's sleep empowers the body to recover and let you wake up refreshed and ready to take the day. Hi, I am Madhrinath Gella. I am an internationally certified yoga instructor and breathing coach from Ministry of Ayush and Government of India. I have been teaching yoga from past 6 years across the world. In this video, I am going to teach you 2 simple breathing techniques which will help you improve your sleeping quality. Let's get in. The first one is Brahmari breathing. Brahmari means black honeybee. We have to make the humming sound of Brahmari, the honeybee sound, so which the vibrations goes to the top of your head and reaches to every cell of your body and rejuvenate every cell of your body, which is very, very important pranayama and breathing technique which really help you to take you into the deeper states of sleep. So to practice that, make sure your spine is erect. You can sit comfortably wherever you are. You can sit on the chair, you can sit on your bed, or you can sit on your mat. Ideally, it is suggested to practice before you go to the bed. So your spine is straight and looking forward. Place your both hands, palm facing upwards, on your knees. And look forward and observe me for the first time, and we will repeat this for 3 times. So inhale and make a humming sound, your mouth closed. Mmm. We will repeat this 3 more times by closing our eyes. So keep your eyes closed, back straight, neck straight, your shoulders relaxed, neck relaxed. While inhale completely, again inhale. Mm. Inhale. Mm. Absorb the vibrations. Keep your eyes closed. And slowly open your eyes. Next breathing is very, very simple breathing everyone can practice, which helps you a lot, like very easy practice and take you to the deeper states of your sleep. So for this, you have to lie on your mat. If you are on the bed, you can lie on your bed. Ideally, people are practicing in the night, so you can lie on your bed. So with support of your hands, please lie on your back. Here, once you lie on your back, fold your both legs from your knees and join your knees together and your feet apart. Your feet apart, both feet, and knees together. Your whole body is flat. In case if your neck is paining, you can use the pillow below your neck. Now place your both palms on your belly. Slowly inhale towards your belly. Exhale, relax your belly. Inhale slowly. Keep your eyes closed. Observe your breathing. Exhale slowly. Inhale as slow as possible, drop all your muscles on the mat, completely relaxed, your body is completely relaxed. Exhale slowly. Now 3 more times, slow inhalation. Exhale slowly. Inhale 1, 2, 3. 3. Exhale, 1, 2, 3. Inhale slowly, exhale slowly, slowly. Keep your eyes closed, relax. This also corrects your breathing patterns, improves your digestion. Increases the oxygenation in your body. It activates parasympathetic nervous system. Slowly rub your both hands, cup your eyes, open your eyes within cup of your palms, and remove your palms and turn towards your any side of your body. With support of your hands, please sit on your mat. Or on your bed. Ideally, if you are practicing in the night, don't sit on your mat or bed. You can directly go into the sleep. I already feel sleepy. So this take you in 1 or 2 minutes into a deep sleep. Try this and you'll see the benefits. Please share your experience in the comment box and do not forget to subscribe this channel. I am also offering you a free 5-day mental detox challenge, so you can enroll for the course. The link followed in the description. I also invite you to join our VIP Facebook group where I am nurturing the people and I am also offering some free live sessions for the people in our group. So I hope you utilize all these opportunities. Thank you. Namaste.
