a very simple breathing exercise to help relax


Renegade Pharmacist recommends a very simple breathing exercise that will help you get to deep rested sleep in no time.

Try practicing this powerful breathing technique just before your bedtime. It is important to be somewhere peaceful where you will be uninterrupted. You may find that you will fall asleep much easier and wake up feeling more refreshed and rejuvenated.

  1. Sit in a comfortable position with your back straight
  2. Inhale deeply through your nose or mouth
  3. Purse your lips and gently breathe the air out of your mouth very slowly as though you are breathing out through a straw
  4. Relax all the muscles in your body as much as possible while you do this
  5. As you exhale, imagine a wave of relaxation flowing down your body from the top of your head to the soles of your feet and through to the tips of your toes
  6. Once you have exhaled, hold your breath for a few seconds before inhaling and repeating the process again
  7. Repeat the process for 5-10 minutes

You could include this breathing technique several times during the evening before bedtime if you like. Practicing this exercise throughout the day and every evening will help you achieve an overall much better sleep quality.



Niraj Naik – ex-pharmacist turned holistic health expert, founder of international school of breathwork Soma Breath. After working for several years as a community pharmacist, Niraj saw firsthand just how ineffective and even damaging pharmaceutical drugs can be. When he found himself a patient of stress-related depression and ulcerative colitis, he embarked on a journey of profound self healing and education.

Known internationally as the Renegade Pharmacist, Niraj is dedicated to educating others on topics of holistic health, breathwork, meditation, and more. In addition to his website and blog therenegadepharmacist.com, he has created many other brands related to health and healing, and has featured in articles from multiple news outlets across the world such as Forbes, CNN, The Guardian, and Huffpost