How to sleep less and better naturally? Do sleep duration in hours relates to breathing rates in breaths per minute? Can one sleep only 4 or even 2 hours?
You can find the Sleep Table on this page http://www.normalbreathing.com/how-to-sleep-less.php
The Spanish version of this page is “Duerma menos (solo 4.5 horas) y trabaje mejor naturalmente” – Factores de estilo de vida a corto plazo para tener menor tiempo de dormir
Dr. Artour Rakhimov gives his personal example of his previous sleep patterns. He started practicing the Buteyko method about 15 years ago. His results for the body oxygen test or CP (control pause) was about 8 to 10 seconds. While his sleep quality was horrible and he would regularly sleep over 10 hours. Artour would wake up a few times during the night with nightmares and it would be difficult to fall back asleep.
With a higher CP, sleep duration shortens and the quality of sleep improves. When the CP gets over 20, sleep starts to shorten to 7 and a half hours. With over 30 seconds for the CP, sleep gets down to about 6 hours. This CP allows more time for physical exercise and in turn a higher CP. When you get over 50 to 60 CP, there are no chronic diseases and you sleep from 4 to 4 and a half hours (with maybe a 5 to 10-minute nap). These higher CPs are considered the golden standard by Dr. Buteyko. Dr. Buteyko had his sleep shortened to 2 hours per nigh with breathing retraining.
That also allows to treat sleep apnea naturally, eliminate any signs or symptoms of snoring or bruxism (tooth grinding). Sleep paralysis and sleep walking also disappear completely.
In yoga books written 60 to 70 years ago, yoga masters would only have 2 hours of sleep. During this time period, yogis had a proper understanding of pranayama or breath control. Soviet doctors studying the Buteyko Method came to the same conclusion about only needing 2 hours of sleep for practitioners. Other factors that affect sleep duration include controlling your thermoregulation at night, grounding and having sufficient nutrients.
Dr. Artour Rakhimov teaches groups of students and Buteyko practitioners when traveling to New York City and Los Angeles. These classes include the standard NormalBreathing course (about 12-15 hours), as well as lessons for future practitioners. His method includes all the essential elements of the classical (original) Buteyko technique as well as additional elements such as using breathing devices.
A fundamental part of the NormalBreathing teaching is the CP test or body oxygen test. The first requirement for the test is to take it on an empty stomach. You simply sit for about 5-7 minutes. After this time has passed wait for the next natural exhale, pinch your nose and count how many seconds pass until the natural feeling to inhale occurs. The desire to inhale will be felt coming from the diaphragm or throat. The breath holding time should not be extended for as long as possible. Be sensitive to stop breathing when the body desires to breathe. The CP is most significant when measured first thing in the morning. Since at this time, most people’s CP has a tendency to drop. This is mainly due to sleep positions and many other lifestyle factors as mentioned in the previous videos.
Along with a higher CP comes greater health and specific benefits for each stage. Over 50 seconds for the CP allows one to breath without any effort through the nose. There is a strong desire to exercise and it is enjoyable to do so. The mind is focused and able to clearly concentrate on tasks. The desire to eat unhealthy foods is eliminated and in particular foods with a high sugar content. Likewise, addictions to smoking, drugs and alcohol disappear. While a natural tendency to eat raw foods develops. Additionally, proper posture starts to happen naturally and the duration of sleep greatly shortens.
Dr. Artour Rakhimov’s book on Amazon Sleep Better and Less – Naturally: Cure Chronic Insomnia and Boost Body-Brain O2 Levels: https://www.amazon.com/Sleep-Better-Less-Naturally-Body-Brain-ebook/dp/B00FDSM18S . All the sleep factors are included in this book such as grounding, supplements, air quality etc. See NormalBreathing.com website for many free tips.
Our YouTube Channel: http://www.youtube.com/user/artour2006
The YouTube URL of this video is: https://www.youtube.com/watch?v=KRiNUVXcxg8 /.
The video features Dr. Artour Rakhimov, health educator, writer, breathing teacher and trainer, and the author of the website http://www.NormalBreathing.com.
The video was edited and produced by Chris Prokop with changes by Dr. Artour Rakhimov.