In this encore episode about breathing for better sleep, this episode focuses on how a simple breathing practice may help with relaxation, stress, and insomnia.

Alison speaks with Raj Khedun, the editor-in-chief of Keep Fit Kingdom and the creator of the 3-3 Metaverse breathing method. He explains that his interest in the body, fitness, martial arts, and breathing developed over time, alongside questions about human potential, recovery, and the effects of breath on the nervous system and body.

They discuss the 3-3 breathing method as Raj explains that it involves breathing in through the nose in three parts and breathing out through the mouth in three parts, with the exhale helping to activate the vagus nerve. He describes it as a simple practice that can be done for 30 to 90 seconds, especially before bed.

They also discuss how the method may help reduce mental chatter, stress, and panic, and how it may support sleep by encouraging relaxation. Raj says it should be practiced properly and consistently, and that it can be learned in a way that is easy to remember and repeat.

They close with a reminder that a few minutes of breathing practice is a manageable part of a daily routine.

HIGHLIGHTS:

1:54 Childhood Dreams and Curiosity

5:48 From Questions to Training

9:13 India Changes Everything

11:21 The Three-Three Breathing Method

19:17 Relaxing Into the Practice

23:42 Breathing for Better Sleep

connect with Raj

website: https://keepfitkingdom.com

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