This is a wonderful pranayam! I had early wake-up insomnia- ugh, sleeping in till sadhana time was the problem, going to sleep at bedtime is practically instantaneous. When I woke I would do Shabd kriya in bed. I never set out to do a certain number of days or minutes, but probably did it consistently for at least 120 days. After a while, you continue to do the breath pattern in your sleep and it actually feels odd to stop it. The normal in and out seems so plain and frankly, not as nourishing! For me, the pranayam would move energy to my heart, which would open and flood me with a lovely warm energy.
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