How do I best use 2breathe to improve my sleep?
There are two main sleep issues that people generally suffer from– difficulty falling asleep and difficulty staying asleep. 2breathe can be used to solve both, but the method of use will vary slightly. As many people will experience both conditions at some point we recommend reading both detailed descriptions.
Using 2breathe to fall asleep
Having trouble falling asleep is typically an issue of “an inability to calm your racing mind,” physiologically called elevated neural sympathetic activity.
2breathe transforms your breathing into tones that gradually guide you to prolonged exhalation and slow breathing. Within minutes of following the tones, your neural sympathetic activity is reduced allowing the mind & body to relax into sleep.
So, if you have a hard time falling asleep, we recommend that you use 2breathe in bed when you are ready to turn in for the night. At some point during the session you will begin to feel drowsy and it will be harder to follow the guiding tones. Don’t fight it! Simply breathe as you wish and allow yourself to fall asleep. The sensor and app will completely shut off 10 minutes after you fall asleep.
Using 2breathe to stay asleep
Unlike with falling asleep issues, it’s hard to pinpoint the exact cause of staying asleep issues. As we get older, we typically wake up more often to use the bathroom and many times find it hard to get back to sleep. Some people also find themselves waking up far earlier than planned and simply call it a night.
Breathing exercises have been found to have a beneficial cumulative effect in assisting people to maintain and get back to sleep. Think about it as reconditioning your neural network. As with other physical exercise, seeing results might take four to six weeks and continued practice is typically required to maintain the effect.
We recommend performing a 15 minute daily breathing exercise session (without falling asleep). When done, remove the sensor and go to sleep as you normally do (or go about your business if you are performing the session during the day). To receive maximum benefits of this breathing exercise, your goal is NOT to fall asleep but rather to follow the tones throughout the whole session.