Deep Breathing Exercises To Help You Sleep Better

Sleep is essential for maintaining our physical and mental wellbeing. However, with the constant stress and distractions of daily life, many people find it difficult to calm their minds and fall asleep. One effective way to relax and prepare for sleep is through deep breathing exercises. By focusing on our breath, we can bring our attention to the present moment, quiet our thoughts, and promote a sense of relaxation. In this guide, we will explore various deep breathing techniques that can help calm your mind and improve your sleep.

 

The 4-7-8 Technique

The 4-7-8 technique, also known as the "Relaxing Breath," is a simple yet powerful breathing exercise that can help reduce anxiety and promote relaxation.
Instructions:

• Sit or lie down in a comfortable position, making sure your back is straight and your body is relaxed.
• Close your eyes and take a deep breath in through your nose for 4 seconds.
• Hold your breath for 7 seconds.
• Exhale slowly through your mouth for 8 seconds.
• Repeat this cycle at least four times or until you feel calm and relaxed.

This technique works by slowing down your breathing and encouraging a sense of mental and physical relaxation. It can be particularly helpful when practiced before bedtime or during moments of stress or anxiety.

 

Diaphragmatic Breathing

Diaphragmatic breathing, also known as belly breathing, focuses on engaging the diaphragm, the primary muscle responsible for respiration. This technique can help calm your mind, reduce stress, and improve sleep quality.
Instructions:

• Sit or lie down in a comfortable position, with one hand on your chest and the other on your abdomen.
• Close your eyes and take a slow, deep breath in through your nose, allowing your belly to rise as you fill your lungs with air.
• Slowly exhale through your nose or mouth, letting your belly fall as you release the air.
• Continue this pattern for several minutes, focusing on the movement of your abdomen and the sensation of your breath.

By concentrating on diaphragmatic breathing, you can shift your focus away from anxious thoughts and promote a sense of relaxation and well-being.

 

Box Breathing

Box breathing, also known as square breathing, is a technique often used by athletes and military personnel to help manage stress and improve focus. It involves inhaling, holding the breath, exhaling, and holding the breath again, all for equal counts.
Instructions:

• Sit or lie down in a comfortable position with your back straight and your body relaxed.
• Close your eyes and take a deep breath in through your nose for a count of 4.
• Hold your breath for a count of 4.
• Exhale slowly through your mouth for a count of 4.
• Hold your breath for another count of 4.
• Repeat this cycle for several minutes or until you feel calm and relaxed.

Box breathing can help regulate your nervous system, reduce stress, and promote mental clarity, making it an effective technique to practice before bedtime.

 

Alternate Nostril Breathing

Alternate nostril breathing, or Nadi Shodhana, is an ancient yogic technique that involves alternating the breath between the nostrils. This practice can help balance the body, calm the mind, and promote relaxation.
Instructions:

• Sit in a comfortable position with your back straight and your body relaxed.
• Close your eyes and bring your right hand to your nose, placing your thumb on your right nostril and your ring finger on your left nostril.
• Close your right nostril with your thumb and take a deep breath in through your left nostril.
• Close your left nostril with your ring finger and hold the breath for a moment.

• Release your thumb and exhale slowly through your right nostril.
• Inhale deeply through your right nostril, keeping your left nostril closed.
• Close your right nostril again and hold the breath for a moment.
• Release your ring finger and exhale slowly through your left nostril.
• This completes one cycle of alternate nostril breathing. Repeat the cycle for several minutes or until you feel calm and relaxed.

By focusing on the rhythm of your breath and alternating between nostrils, you can calm your mind, reduce anxiety, and prepare your body for sleep.

 

The 3-Part Breath

The 3-part breath, or Dirga Pranayama, is a yogic breathing technique that encourages deep, full breaths by focusing on the expansion of the abdomen, ribcage, and upper chest. This practice can help calm the nervous system and promote relaxation before bedtime.
Instructions:

• Sit or lie down in a comfortable position, with your back straight and your body relaxed.
• Close your eyes and take a deep breath in through your nose, filling your abdomen with air and allowing it to expand.
• Continue inhaling, expanding your ribcage and lifting your chest.
• Slowly exhale through your nose or mouth, releasing the air from your chest, ribcage, and abdomen.
• Repeat this pattern for several minutes, focusing on the sensation of your breath as it fills and empties each part of your torso.

The 3-part breath can help you become more aware of your breath, allowing you to let go of anxious thoughts and create a sense of inner calm.

 

Incorporating Deep Breathing into Your Bedtime Routine

To maximize the benefits of these deep breathing techniques, try incorporating them into your bedtime routine. Dedicate at least 5-10 minutes each night to practice one or more of these exercises. You can choose the technique that feels most comfortable and effective for you or switch between them depending on your mood and needs.

As you develop a regular deep breathing practice, you may notice improvements in your sleep quality, as well as a greater sense of relaxation and well-being. Remember to be patient with yourself and approach your practice with an open mind and a gentle heart.

 

For more sleep tips, see our guide on How To Calm Your Mind For Better Sleep.