Breathing Exercises for Better Sleep

Sleep is incredibly important for overall health; however, millions of people struggle to fall asleep. As it relates to sleep, stress, anxiety, and an overactive brain tend to be the most common contributors. Breathing techniques can be one of the easiest and least effective actions you can take to soothe your mind and body. Breathing can distract your mind from anxious thoughts, reduce stress and tension, slow your heart rate, and signal to your brain that it is time for a good night of sleep. This blog post will review the relationship between sleep and breathing, the rationale behind it, and teach you several breathing techniques to improve the quality of your sleep tonight.

Breathing and Sleep: A Brief Tangent

Breathing usually has a direct relationship with the nervous system. While we are anxious and/or nervous, our breathing is typically pretty rapid and shallow; in other words, we are stimulating the sympathetic nervous system (fight or flight response). However, slow, steady, deep breaths, in general, tend to have the opposite effect-or stimulate the parasympathetic nervous system (rest and digest mode) that encourages better relaxation and sleep.

Some of the benefits of using deep breathing (as opposed to just shallow, regular breathing) techniques before you sleep each night would include:

*Low heart rate and blood pressure 

*Relaxed muscle tension

*Calm racing thoughts

Breath Work to Improve Sleep

Here are some very simple, but powerful breathing techniques to help you get better sleep.

1. 4-7-8 Breath Work

Developed by Dr. Andrew Weil, this is a strategy to calm the nervous system. To practice this technique: 1. Inhale quietly and gently through your nose for 4 seconds. 2. Hold your breath for 7 seconds. 3. Exhale slowly and completely through your mouth for 8 seconds. 4. Repeat this cycle 4 times.

This will leave you calmer, more relaxed in your body, and ultimately help you feel ready for sleep.

2. Box Breathing (4-4-4-4).

Also referred to as square breath, this balances your breath and calms your mind. Follow these steps: 1. Inhale deeply through your nose for 4 seconds. 2. Hold your breath for 4 seconds. 3. Exhale slowly and steadily through your mouth for 4 seconds. 4. Pause and hold for 4 seconds before your next inhale. 5. Repeat the cycle.

Repeat this cycle for 5–10 minutes before bed. Box breathing is great for the anxious mind or someone who has trouble when racing thoughts arise.

3. Diaphragmatic Breathing (Belly Breathing)

This technique uses deeper breathing using the diaphragm instead of shallow breathing with your chest. Try this method: 1. Lie on your back in a comfortable position. 2. Place one hand on your chest and the other on your belly. 3. Breathe in deeply through your nose so your belly rises, keeping your chest still. 4. Exhale slowly through pursed lips, letting your belly fall.

Continue to practice for 5-10 minutes to elicit relaxation responses and reduce stress prior to going to bed.

An ancient yoga practice used to balance energy and calm the mind. How to do it:

1. Sit in a comfortable position and place your right thumb over your right nostril.

2. Inhale through the left nostril fully.

3. Close the left nostril on your exhale with your ring finger and exhale through the right nostril.

4. Inhale through the right nostril, then switch and exhale through the left nostril.

Continue to alternate nostrils for 5 minutes. This is particularly useful when you are feeling anxious prior to bed.

A simpler technique for focusing your mind and preventing overthinking. How to do it:

1. Inhale slowly and count "one.'

2. Exhale and count 'two.'

3. Continue counting each inhale and exhale until you reach 'ten' and start counting again from 'one.'

This will occupy your mind from wandering as you fall into a relaxed state.

Guidelines for Trying Breathing Exercises Before Bedtime

• Set the tone: Dim the lights, stay away from screens, and set up your bedroom to your liking.

• Consider adding gentle stretching or meditation for deeper relaxation.

• Create a habit: Daily practice will let your body learn to relax more quickly.

• Don’t force it: If your mind starts to drift, focus on your breathing again.

Final Thoughts

Breathing exercises offer a natural, easy, and effective way to facilitate better sleep. If you attempt the 4-7-8 breaths, box breathing, however you choose to breathe, quieting your own nervous system and anxiety to rest your body is sufficient. In fact, intentionally settling down to breathe would change not only your sleep quality, but also the quality of your life. So tonight, just before you scroll through your phone or count sheep, again: count breaths. Relax your way into sleep.