8:57:12

9Hr Deep Sleep Recovery: 4-8 Breath & Solfeggio Frequency

by Diana Mirs

Type
guided
Activity
Meditation
Suitable for
Everyone
Plays
13

Begin your transformation into a master of rest with this science-backed, 9-hour overnight experience. In the first five minutes, Diana guides you through the 4-8 breathing technique — a biological "shortcut" to activate your vagus nerve and transition your nervous system from high-stakes thinking into deep stability. As you drift into sleep, the track seamlessly evolves into a high-tech frequency protocol, moving from 432Hz for mental clarity into deep 174Hz and 528Hz tones for cellular repair and subconscious goal integration. You will wake up nine hours later feeling decisively "plugged in," having utilized the natural resonance of your environment to clear mental clutter and anchor your intentions for the day ahead. To further master your nervous system and unlock a month of peak recovery, I invite you to join my full course, '30 Nights to Restful Sleep.' There, we deepen these somatic protocols to ensure every night becomes an investment in your daily performance.

SleepBreathing TechniqueRelaxationFrequencyMental ClarityCellular RepairNervous SystemIntentionTransformation

Transcript

Welcome,

My dear friend.

I'm so happy to see you.

I'm Diana and I'm truly proud to see you here,

Taking this essential step towards deeper calm and more restorative sleep.

Today,

We will explore the 4-8 breathing technique.

Get comfortable in your bed or wherever you choose to prepare for sleep.

Allow your body to settle,

Making sure your spine is straight but not rigid.

Imagine you're a snowflake gently merging with the warm ground.

Feel the support beneath you.

Close your eyes gently or soften your gaze and bring your awareness to your breath,

But don't try to change it just yet.

Observe.

Now we will begin the 4-8 breath.

We will inhale quietly through the nose for a count of 4 and then gently exhale through your mouth,

Making a soft whooshing sound for a count of 8.

Let's try it together.

Inhale 2,

3,

4 Exhale 2,

3,

4,

5,

6,

7,

8 Inhale 2,

3,

4 Exhale 2,

3,

4,

5,

6,

7,

8 Inhale 2,

3,

4 Exhale 2,

3,

4,

5,

6,

7,

8 Continue this rhythm at your own comfortable pace.

If the counts feel so long,

You can adjust them,

Perhaps 3 and 6 or 2 and 4.

The key is that the exhale is twice as long as the inhale.

Inhale 2,

3,

4 Exhale 2,

3,

4,

5,

6,

7,

8 Allow your body to sink deeper with each long and gentle exhale.

Feel the tension softening,

The worries fading.

You are simply breathing in calm and breathing out everything that no longer serves you.

Inhale 2,

3,

4 Exhale 2,

3,

4,

5,

6,

7,

8 Inhale 2,

3,

4 Exhale 2,

3,

4,

5,

6,

7,

8 Continue for a few more cycles of breaths just like this.

And now,

Let your breath return to its natural rhythm.

Just for a few moments,

Silently notice the difference from the beginning of this practice.

Perhaps your breath feels smoother,

Your body heavier,

Your mind a little quieter.

This is the direct result of engaging your body's natural relaxation response.

Simply rest in this peaceful awareness.

This soft,

Warm current of breath is gently pulling you down,

Down,

Down into a deep,

Comforting pool of slumber.

Sweet dreams.

Meet your Teacher

Diana MirsChiang Mai, จ.เชียงใหม่, Thailand

More from Diana Mirs

Related Meditations

Related Teachers

© 2026 Diana Mirs. All rights reserved. All copyright in this work remains with the original creator. No part of this material may be reproduced, distributed, or transmitted in any form or by any means, without the prior written permission of the copyright owner.

How can we help?

Sleep better
Reduce stress or anxiety
Meditation
Spirituality
Something else