#171 The 3:3 Insomnia Hack: Calm Your Mind and Sleep Naturally with Raj Khedun

What if calming your mind and falling asleep didn’t require medication, supplements, or years of trial and error?

In this powerful episode of Healing Through Love Podcast, host Sharlene Lynch is joined by wellbeing and transformation coach Raj Khedun to explore the 3:3 Insomnia Hack—a deceptively simple breathing method that can dramatically reduce stress, calm the nervous system, and support natural sleep in as little as 1–3 minutes.

Raj shares how insomnia is rarely “just a sleep problem.” Instead, it is often a sign of a dysregulated nervous system overwhelmed by modern life, unresolved stress, and constant mental stimulation. Drawing on his lived experience, coaching background, and years of relationship and wellbeing work, Raj explains why we are far more than our physical bodies—and how learning to work with the breath can unlock deep calm, clarity, and restoration.

In this conversation, you’ll discover why traditional approaches to insomnia often fail, how breathing directly influences anxiety and stress responses, and why calming the body is the fastest way to quiet a racing mind. Raj breaks down the science and simplicity behind the 3:3 Metaverse Breathing Method, making it accessible for anyone feeling exhausted, overwhelmed, or disconnected.

This episode is especially valuable for people who feel stuck in survival mode, struggle to switch off at night, or believe they are “bad sleepers.” It offers reassurance, hope, and a practical tool you can use immediately—anywhere, anytime.

If you’ve ever wondered whether peace is still possible in an overwhelming world, this conversation may change how you think about sleep, stress, and your own inner capacity to heal.

✨ CONNECT WITH RAJ

Facebook: https://www.facebook.com/keepfitkingdom/

LinkedIn: https://www.linkedin.com/in/raj-khedun-b7b83ba9/

YouTube: https://m.youtube.com/@keepfitkingdom

📌 PROMOTION: https://keepfitkingdom.com/33/Insomniahack

♥ ♥

Transcript

Sharlene | 00:11
I'm Sharlene Lynch and together we're shining a light on hope, resilience and transformation in the journey to end domestic violence. Each week we bring you inspiring interviews with change makers, survivors and advocates and experts who are making a difference in the lives of those affected by family and domestic violence. Whether you're on a healing journey yourself or you're supporting someone who is, this is your space for powerful stories. Practical tools and heartfelt inspiration. Let's heal through love. I'm excited today. You are going to learn a very special breathing technique that's going to help you move forward. I love it. We've got Raj Khedun here with us from London, UK. Wow, I must be very early in the morning for you. He is an inspired manager of Keep Fit Kingdom, which I'm guessing is all about fitness. Yes, unless it's spiritual fitness I don't know we're going to dive in and find out a little bit more which has a mission to help a billion people reach 100 years I love the blue zone happy happily and ever after i love that he's an advocate of for well-being transformational coach he's the inventor of the three metaverse breathing method well i can't wait to find out all about that which dramatically reduces stress and anxiety with in within one to three minutes which is a about my timeframe. I love it. And he has a background in relationship coaching. How did you get here? Tell us your story Raj. 

 Raj | 01:46
Well, thank you, Sharlene, for having me. Dynamic introduction. Appreciate that. 
 So basically, I can give you a bit of a Genesis backstory. Would that help? 
 Yeah, and I'll keep it succinct because I'm aware of time that it's going to be a fairly compact one. So basically, You know, we all have dreams when we're kids. And I think, you know, if you allow life to kind of, you know, encroach on your brain and your life, you might forget about those things. 
 You know, those aspirations you have as a child and then life gets in the way and then you kind of lose touch with that. So I'm the kind of person that I never let go of my dreams. When I was three years old, my mother took me to nursery for the first time, got enrolled here in London where I live. We look at the playground and classroom and we end up in the library. And the first two books I ever pick off the bookshelf in a library in my life was one about dinosaurs, one about planets. And for whatever reason, these images remain so sharply etched on my memory that I can remember it like it was yesterday. And believe it or not, strange and wonderful images guided me more than my ordinary conventional education did. And I was always thinking about evolution, believe it or not evolution. How do animals evolve? How do humans evolve? Can humans evolve their own brain and consciousness and, you know, become a better version of themselves. And of course evolution, School doesn't teach you that, but the answer is yes. Absolutely can elevate your state of mind and your understanding and your relationship with yourself and other people. Absolutely. Yes. The planets thing was about we have all these heavenly bodies. We've got Jupiter, we've got Saturn, we've got Venus. Beautiful planets. We've got Mars. Right. But why is it like Mars is an empty planet if you go on there go on YouTube have a look Right? You'll see YouTube videos that the sky is red. The ground is red. Right rocky red but there's no water there's no plants there's no skeletal remains right so why is there an empty planet Next to Earth. And Earth is full of life. From top to toe, you can't get rid of it, right? 
 I mean, life is everywhere, humans, animals, plants, veg, everything. So this kind of set me on a path to self-inquiry. About What is life? How does it work? Why are some people strong? Why are some people weak? Why are some people rich? Why are some people poor? 
 You know, why? Do some people succeed and some people don't you know why do people get healed and others stay alive. 
 You know, dejected or you know repressed in their energy so all these kind of questions were with me when i was a kid So, That's what kind of got me started on thinking things through psychology. I became a relationships coach later in life. 
 So anyway, I hope that gives a bit of a genesis. It's a bit colourful. 

 Sharlene | 04:41
I love it. I love it. I too had a, so I'm neurodiverse. I like to call myself neuro spicy. I did some fairly strange things as a child growing up. I used to take pictures in my mind of things and tell myself, okay, this is the last time you'll ever see this, so take a picture. And I would like mentally take a photo. I don't have a photographic memory, but I can recall all of these images, all of these pictures, and all of the aspects of them, even years and years, we're talking decades because I'm nearly 60, decades down the track. 
 So yes, don't we do some fascinating things? But I'm interested to know, how did you transition into relationship coaching for women? Where did that come from? 

 Raj | 05:26
Well, you know, I was very interested in human psychology in my teens and would sometimes have the kind of philosophical debates about what makes a good woman, like what makes a good partner, you know, what kind of characteristics make. Are good. And when you're young, you have a different set of agendas than when you get more mature and you realize that, hang on, I want peace of mind. I want joy. I want bliss. And how do I get that if I want to be in a relationship? What kind of characteristics do they need to have? They should definitely be positive. We know that for sure. No one wants to live with a depressed person, right? 
 So you've got to look out and say, is she intelligent? You know what does she what's her skill does she have a passion in life does she have a mission what drives her you know all these interesting questions then an opportunity to came up for me to start coaching women so i mentored for a few months after under a very popular relationship guru who's very well known i can't mention his name right now but i will later on So I mentored under their company and then I started coaching women. 
 And then I realized, wow, this is amazing. This is a completely different side of life that I never experienced as an alpha male. I needed to understand women and emotions. And their emotional life and why they act and interact and react the way they do. What's the mindset? What's the feeling? It's more feeling based, where men are more compartmentalized and more logic based and reason based. 
 That's why there's a lot of clashing between men and women, because they never get that balance right. So I determined to understand what is, I understand myself as a male, but I don't understand women. 
 So Women constitute half the planet's population. I better learn. I better learn how to harmonize masculine and feminine, right? And bring them together. 
 So that's what got my curiosity. And at first it was really difficult. Trying to understand women. But as I progressed and coached thousands of women over the years, I realized there are common themes here. Patterns. Once you've understood those, you can apply it to Any man or woman... On the planet. 
 You know so does that help answer your question. 

 Sharlene | 07:43
I love it okay so so we like we are we coming from a space of like how Maslow's hierarchy of needs are we coming from the safety space and progressing up and are we coming from you know what what's your theories in and behind relationships like how can we How do we know if it's the right one or the wrong one? And, you know, how can we be more mindful if we are going to be standing on minefields? 
 Like, is this going to be a bad relationship? Are there red flags? What can we talk about. 

 Raj | 08:17
That? That's a fantastic, you know, can of worms to open that up. But I think the most important thing is that And I have to dial this back because at school we're not taught the principles of health, wealth, and relationships. They kind of skirt around the issue by teaching you subjects like history, math, geography. But in the real world, It's about people at the end of the day. You need to deal with people. You need to communicate. And you need to know how to make people feel good and happy and worthwhile being around you. 
 So those character development things should be taught from the beginning. And because they're not, everyone's off alignment for so many years and they die and they're confused. 
 Like, I thought I went to school. I thought I learned something, but you didn't. The school system is not designed to help you fulfill your potential. 
 So I know what I said. It's like gosh, so we have to go back to the beginning. Kind of, yes. But to answer your question, Luckily, You know, we're all made of joy and bliss, all of us as human beings. We need to just follow principles that are positive and constructive, and that will help us find our alignment. With ourselves and with everyone else as well, including men, women, doesn't matter, dogs, cats, whatever. 

 Sharlene | 09:39
I love it. I love it. I love it. Dogs and cats. Let's not go there. All right. 
 So from what I understand from our pre podcast conversation is you've got this very unique breathing technique, which is part of the online course that you've got out for a ridiculous investment point for people who would rather instead of you know hiring a one-on-one coach or going to do a group program you can do this it's self-paced and you can do it because it's yours then you can do it over and over again so can you maybe talk us through the breathing technique and how that works and why we need to do it and where we might want to use that and then like while we're on the subject dive in and tell us a little bit more about your program. 

 Raj | 10:22
Absolutely. Absolutely. 
 So a couple of core fundamentals that we're not taught about. Again, this is pretty fundamental. It's so basic that we're not taught this in school. And it's just mind blowing to me. 
 So basically, what you think is air, this stuff all around you. Right. It's not just air. It's not just oxygen, nitrogen and hydrogen. 
 I mean, who cares if it's that? What's it got to do with you in terms of making you feel good? But the trick is this. It's not just that. It's light, electricity and magnetism. Light, electricity and magnetism. That's what's contained in this space, in this air around us. Every single breath you take is full of light, electricity and magnetism. Right. When you know how to channel that through the brain, the nervous system and the endocrine system, you can have such great peace of mind, such great expanded awareness and such a beautiful flow state. Your emotions get calm. You feel happy and peaceful within. It didn't require you to have endless therapies. Didn't require you to go to the doctors. It didn't require any medication or prescriptions whatsoever. 
 Right? So this is what our team engineered, a very special breathing method that gets you to that Beautiful emotional flow state within 60 to 90 seconds. It's helping people overcome insomnia. Within one to two minutes and they fall asleep and they're like wow, what happened to me? 
 So you unlocked all these hormones in the brain. Endorphins, serotonin, dopamine which are Feel good, happy hormones. Anandamide. People don't know what anandamide is. It's a bliss molecule in your brain. Ananda means bliss. It comes from the Sanskrit word Bliss. All humans have a bliss molecule in their brain. But they don't know how to access it. Right. 
 So they live and die and they never realize how happy they could have been. Right. 
 So as well as that, a lot of people talk about the vagus nerve. Right. Which helps you dial into the parasympathetic nervous system for rest, digest, healing, deep sleep, recovery from trauma, recovery from surgery, recovery from injury. 
 So this method helps you unlock all five of those areas. In a very beautiful, simple easy to remember way. It's never been done quite this way before. 
 So that's what the breathing method does. If you want, we can go through a tiny little kind of snip it and walk into it all right let's do this are you familiar with breathing methods at all Okay. 

 Sharlene | 13:07
Let's breathe together a little So I'm a holistic psychologist. 

 Raj | 13:15
What have you tried? 

 Sharlene | 13:18
So we do a whole breath work, rebirthing, the whole thing. So yes, but I only lasted about six months to a year as a holistic psychologist because Do you know what? I'm better on the other side as a business coach than I am actually as a therapist. My level of compassion and empathy, it's just not there for people that really could make it happen anyway. 
 So, yes, I'm better on this side of the fence. So let's breathe together. 

 Raj | 13:46
Absolutely. Absolutely. Let's do this. 
 So I'll walk you through it. It's very simple, very easy. This is just a kind of a short sample to give you a sense of what we can do. 
 So first of all, what you do is check your nostril flow. So you block one nostril and breathe in and out the other one. But then you do the same on the other side. And are they equal or is one more open than the other, Yeah. 

 Sharlene | 14:13
Sharlene? Yeah, one more than the other. 

 Raj | 14:16
That's it. Okay, that's fine. And on a scale of one to ten... One, Being you feel terrible and 10 being you feel amazing. What would you say you feel on a scale of 1 to 10 right now? 

 Sharlene | 14:27
Yeah, seven. So it's only just mildly one more than the other. 
 Yeah. 

 Raj | 14:30
OK, sure. OK, seven out of ten. Now, in this breathing method, you're going to have your chin fairly straight, your shoulders a little bit back. 
 So you've got your spine reasonably straight. And you're going to breathe in three parts through the nose like this. I'm not sure if the noise cancellation is going to cancel the sort of breathing sounds, but I'll make this sound audible just so you can know how it is. 
 So it's sniff. So, sniff, and then ha-ha-ha without the vocal chords. Snip. 
 And then, ha. With an elongated exhalation on the third exhale through the back of the throat. Do you want to try that? 

 Sharlene | 15:16
Okay, I'm going to put myself on mute. Okay. I'm not breathing over the top of you. Let's do it together. Yes. 

 Raj | 15:22
Okay, sure. So. 
 All right, now close your eyes for a moment. 
 You can unmute the mic and I'll just ask you a few questions. So Tom. What you notice now, you feel now. 

 Sharlene | 16:08
I feel strangely more relaxed. 

 Raj | 16:12
There you go. Do you feel your heart rate slow down a little bit? 

 Sharlene | 16:18
Yeah, I hadn't noticed it before, but yeah, I feel relaxed, calm. Yeah. 

 Raj | 16:26
Have you noticed a mental chatter of that, what we call monkey mind in Buddhism? Have you noticed that mental chatter decrease a bit? 

 Sharlene | 16:33
I don't know where it is. It's not there. 

 Raj | 16:37
Exactly. Now, this is how we're helping a lot of people with ADHD as well, overcome that mental confusion, chatter and so on. Now, you said you felt a 7 out of 10. What would you say you feel now? 

 Sharlene | 16:50
So for my nose, yeah? 

 Raj | 16:52
No. Just overall how you feel because you said you felt 7 out of 10 overall. 

 Sharlene | 16:59
My misunderstanding. I thought you were asking me to gauge which nostril was seven, which is a ten. 

 Raj | 17:06
How. 

 Sharlene | 17:07
Do I feel? I feel magnificent. I always feel magnificent, so there's not much of a gap there. But... When I breathe in through my nose, they feel more even. 

 Raj | 17:21
Really? And we only did that for 30 Yes. 

 Sharlene | 17:23
Seconds. Yes. 
 So they feel more even. So I don't know what's happening inside of there, but they feel more even. 

 Raj | 17:30
And do you feel like you're in a kind of flow state a little bit, like you feel really peaceful, relaxed? Do you feel. 

 Sharlene | 17:36
That? Yeah, I do. I feel relaxed. I love it. I love it. I'm totally ADHD, so I get it. I understand. And I will be using I'll let you know. 

 Raj | 17:43
This. Thanks. 

 Sharlene | 17:46
I'll write your score report on it. I love go. 

 Raj | 17:48
It. Yeah. 
 Yeah, there you. 

 Sharlene | 17:51
All right. So now then, so the, your online program and the links for that will be in the show notes and in the show description. This is one of the tools that you walk people through. 

 Raj | 18:01
It is. It's a doorway of transformation. 
 So it helps people overcome addiction, trauma, you know, relationship issues, because I bring my relationship coaching into the doorway that we open to help change happen quicker. Than conventional talking therapy, for example. 
 So it helps people overcome addiction. Why? It elicits theta brainwaves, which makes your mind very open and neuroplasticity, which makes it easy to reprogram the consciousness and the mind to give you better constructive results. 

 Sharlene | 18:33
I love it. All without jumping in the shower, which is normally when I drop the data, just quietly. I love it. Raz, you make a positive difference and definitely while helping others fulfill their potential and make dreams happen. I love what it is that you bring to the planet and how you make a difference. If you're listening today and you are a practitioner that can make a difference in this space for people who are survivors of family and domestic violence, reach out to Healing Through Love, regardless of where you are on this planet, because we're running Pam For days, think day spa on steroids. And we're looking for practitioners with a heart for change that want to hold the space for people to experience self-worth. That's fundamentally, that's what this is about, is shifting how they see themselves. 
 So reach out to us for Healing Through Love. And if you're listening today and you're a survivor, please reach out to Healing Through Love and we'll send you the list of our beautiful pamper days that are happening locally near you. Wow, Raj, I reckon I could talk to you forever and I'm looking forward to having you back as a guest, hopefully later on the year, beginning of next year. I know that our time zones are challenging, but we'll make it work because really, let's face it, Time expands for us. I love it. Okay. 
 So now I'd love to know your final words of wisdom for our audience. 

 Raj | 19:48
Yeah, I would say, you know, be patient. Dare to Explore. Dare to kind of delve into your imagination and say, what's my ideal self? I want to be happy. I want to be healthy. I want to enjoy beautiful relationships. I want harmony in my life. I want bliss. I want joy. I want peace. That is real. That is your real nature. Get back to that because you don't want to be denied that. Life is short. Make that your priority and everything else will fall into place and you'll be a very happy camper. 

 Sharlene | 20:16
I love it. I love it. I love it. That's fantastic. I love being a happy camper. It's a goodbye for us at Healing Through Love and a goodbye from Raj. Bye for now. 

 Raj | 20:27
Bye. 

 Outro | 20:31
Thank you for joining us for this episode of Healing Through Love. You can get further resources See the show notes or simply reach out to us via our website at htlaustralia.org. Thanks so much for joining us and we look forward to your company next time on the Healing Through Love podcast.