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Simple Breathing Technique for Better Sleep and Health

Explore a simple yet effective breathing technique that can enhance your sleep quality and overall health. This method, recommended by Dr. Andrew Vale, involves touching the roof of your mouth with your tongue while practicing specific breathing patterns. By following this exercise regularly, you may experience significant improvements in digestion, heart rate, and blood pressure. Ideal for those struggling with sleep, this technique requires no special equipment, just your tongue and the ability to breathe. Discover how this natural approach can help you relax and relieve stress.
By Narendra Chaudhary Apr 15, 2026, 23:19 IST

Effective Breathing Exercise


Here’s a straightforward method that can significantly benefit your health. All you need to do is touch the roof of your mouth with your tongue and then breathe. This technique can help those who struggle with sleep at night, leading to improved rest.

Initially, this breathing exercise may feel a bit unusual, but trust that it offers substantial benefits. Its powerful effects will directly influence your well-being.


Steps to Follow:


  • Touch the roof of your mouth with the tip of your tongue while breathing in. Exhale fully from your lungs. Inhale through your nose, count to four, then hold your breath for a count of seven. Take a deep breath and puff out your cheeks, then make a whistling sound for a count of eight. Repeat this process four times.


Dr. Andrew Vale explains that practicing this technique daily for two to three months can lead to significant changes in your body’s physiology. It helps improve digestion, reduces heart rate, and lowers blood pressure.


  1. If you have trouble sleeping at night, this method can be beneficial for you.
  2. No special equipment or medications are required for this breathing exercise.
  3. All you need is your tongue and the ability to breathe properly.
  4. This remarkable technique was discovered by Dr. Andrew Vale. It aids in naturally restoring your nervous system.
  5. It helps relieve bodily stress and promotes relaxation.