Deep Breathing Exercise

Deep Breathing Exercise: Getting Around With 2-4 Hours of Sleep a Day – Part 2


In part 1 of this post I described, that I expected on the 4th day I will make it. But when I got to sleep for my 4 a.m. sleep, I slept all the way through to 9 a.m.

Day 5

It worked almost all night, after sticking to my schedule during the day, but I had a long sleep between 4 and 8 am. It was the first time since I started the experiment, that I had a very productive day. I felt relatively fit during my awake phases, which was hardly ever the case in the first 4 days of this experiment.

Due to the fact, that I slept in the past usually about 8-10 hours a day, sleeping 4 times a day for 30 Minutes and once for 4 hours is already a big step, which gives me 2 to 4 additional hours per day, or 1.000 hours a year. This is more than half the time people with a 9 to 5 job on a 5-day working week spend at work!

I am still not used to it, but I want to make it a habit, so I want to go on. I have to do it still consciously and it needs a lot of discipline to lay down on time and get up according to the schedule, even if I still feel tired after my nap.

If it is physically implemented as a habit, what is approximately after 21 days the case, it should become automatic and easy. But if you count each awake phase as a day, you are already at the 4th day done, but it does not feel like that.

1-4-2 deep breathing exercise

After trying different things how to fall asleep quickly, I found that the 1-4-2 deep breath exercise worked the best.

I used the deep breathing exercise in combination with tightening my pelvic floor while imagining the kundalini energy flows up along the backbone into the crown chakra. During deep breathing in, I relaxed my pelvic floor and I tightened it while holding the breath and breathing out. This is a kind of Progressive Muscle Relaxation technique.

Deep Breathing Exercise

Deep breathing exercises help to fall asleep  and wake up quickly

Additionally, I kept using a progressive breathing method, by reducing the breathing frequency with each breath. So I extended the number of heartbeats for each breathing phase:

  • 1st breath:
    • 4 heartbeats of a deep breath in
    • 16 heartbeats holding the breath
    • 8 heartbeats breathing out
  • 2nd breath:
    • 5 heartbeats of a deep breath in
    • 20 hold
    • 10 out
  • 3rd: 6-24-12
  • 4th: 7-28-14
  • 5th: 8-32-16
  • 6th: …

I guess you got the pattern?!

Mostly within 5 to 8 deep breaths, I am falling asleep, during the phase in which I hold the breath, waking up again from the respiratory reflex. As soon as that happens, I just continued breathing normally and subconsciously. Then it is only a matter of a second until I am falling asleep. You can use this, of course, also if not on the 2-4 hour sleeping plan, but anytime you got problems to fall asleep.

Doing so I managed to sleep on the ferry, while waiting for public transport, after sunset at the beach bar, and on the sunbed at the pool.

Day 6

I changed the approach to two alarms per sleeping phase and just used one to go to sleep. Too often it was not possible to sleep right away, which always required to readjust the wake-up time. So for the wake-up time, I used a timer, which I set to 30 minutes as soon as I started my sleeping phase, which turned out to be much more flexible.

Breath of fire deep breathing exercise

I kept feeling better during the wake time, and the time to get back to power got a bit shorter. To wake up I tried a Bikram yoga deep breathing exercise called “breath of fire”.

If available jumping in the pool, going for a run and get up to speed with a coffee also helps. Due to the variety of the methods and that it got better in general, I cannot say which method works the best. So just “listen to your breath”, as the yogis used to say.

Day 7

I thought it’s my first day, sticking to the schedule, but then a new challenge appeared. I will keep you posted how I fucked it up …

Further, I will record a video about this breathing pattern and provide you with an mp3-audio file download so that you can also utilize it, even if you are not online.

Entrepreneur sleep phases

Stop Oversleeping: How to get around with 2-4 hours of sleep a day?

In a conversation someone told me, she takes a nap before she goes out to party on a Saturday night. This reminded me, that I read once about a method to avoid oversleeping and reducing the required sleep per day to 2-4 hours. I did some research on it and a self-test on how to stop oversleeping … with the target archive more time to create an enjoyable life.

Stop Oversleeping: Day 1

How does it feel after the first day with only 3h sleep? I actually couldn’t make it, I had one sleep which was about 4 h plus I skipped one sleep during the day because I started spontaneously and did not arrange my dates accordingly. In the end, I felt always sleepy. But I kept going on, trying to make all sleeping periods 30 minutes max.

Getting started I was facing the following challenges:

How to fall asleep quickly?

Meditation 6*5-30 minutes is 1/2 to 3 h of meditation a day, almost like a Buddhist monk! The cool thing about it is, you do it in your sleeping time, so there is no extra time needed for it. Training to sleep according to this schedule definitely trains to calm down my mind.

How to get awake quickly?

  • Breathing of fire: You will find a description of how it works in Part 2 of this post
  • A shower or a jump in the pool
  • Easy exercise, such as stretching
  • Coffee, in case you feel you need it but have it only right after getting up, otherwise, you miss out on your next sleeping period

How to make my gained time most enjoyable?

  • learning
  • growing
  • contributing
  • party

How to make my time productive?

  • Schedule only one major task per wake up phase

Stop Oversleeping: Day 3

Due to eating every 4 hours I never got desperately hungry, so I didn’t overeat. Apart from Saturday, which is my high carb-/junk food day, where everything goes, e.g. Hamburger 🍔 with French Fries, bread 🥖 and Pizza 🍕. The effect was that I ate only 2-3 times per day, slept deeper after the meals, but had a harder time getting up.

When to eat/drink?

Each time I am awake I take a little snack according to my oxygen, water, fat, protein / low carb diet:

  • Half a liter of water right after I get up
  • a choice out of
    • Veggies 🌽
    • Fruits 🍎
    • Smoothie 🍹
    • Salad 🥗
    • Nuts 🥜
    • Coconut 🥥
    • Protein drink

In the first 3 days, I always needed at least one period which was longer. During that time was my birthday 🎂 and I had some drinks 🍷 which definitely was not beneficial to be disciplined, but well worth the fun!

Where to sleep when not having your bed available at home?

  • Rent space in a SPA, during the day they are usually not too busy, so it is pretty quiet, it is a convenient temperature for sleeping and even some meditative music might be playing.
  • Beach 🏖
  • Learn to sleep whilst sitting
  • Public Transport: Bus, Train, Plane
  • Use earplugs to be able to sleep in a loud environment, I keep using my noise cancellation headset, which also allows me to listen to a guided meditation.

Stop Oversleeping: Day 4

On the 4th day, I thought I can make it and I did stick to my schedule pretty well. But when I got to sleep for my 4 a.m. sleep, I slept all the way through to 9 a.m. Changing the sleep rhythm is like overcoming a major jet lag, so I expect that it should be done soon. In my next post you will learn, why this expectation was by far too optimistic, so continue reading:

Getting Around With 2-4 Hours of Sleep a Day – Part 2