4–6 breathing
Before sleep, breathe in for four seconds and out for six, for five to ten minutes. A longer exhale switches on the recovery state.
Sleep & snoring
Insomnia, snoring and sleep apnea
If you sleep all night and still wake up tired, the problem is not how long you slept — it is the quality of that sleep.
Familiar signs
Your mouth is dry when you wake
Your family tells you that you snore
You wake several times in the night
Eight hours and you are still exhausted
Morning headaches
Drowsiness through the day
Why does this happen?
Breathing through your mouth while asleep lets the tongue fall backwards and narrows the airway. That produces snoring, and in the worst cases breathing stops altogether — sleep apnea.
In the course we look at a sleep study done here in Mongolia. A fifteen-year-old's breathing was obstructed ten times over one night, each episode lasting ten to sixteen seconds, with the heart rate dropping sharply each time.
Repeated all night, this pushes the body into stress mode instead of recovery. That is why the morning brings no sense of rest.
What changes?
- Nasal breathing keeps the airway open
- The tongue rests correctly and stops falling back
- Fewer night-time wakings
- No more dry mouth in the morning
- A pre-sleep exercise settles the nervous system
Which exercises?
Tongue posture
Sleep with the whole tongue resting on the palate. Awkward at first, habitual within days.
Mouth taping
Guarantees nasal breathing overnight. Try it during the day first to get used to it.
Related video
Other topics
This is educational information, not medical advice, and it does not replace treatment.
A good life starts with breathing well.
Join the next class?
The four-hour course runs online over Zoom at 99,000₮. You get instructions as soon as you register.