5 Breathing exercises to help you sleep better tonight

A restful night’s sleep is essential to rejuvenate your mind, body, and soul. Yet, stress, anxiety, or a busy schedule can sabotage the chance to drift into dreamland for many of us. If counting sheep isn’t helping you sleep, try calming breathing exercises.

Breathing exercises are a simple and effective way to relax your mind and body, promoting better sleep. Here, we’ll share five techniques to help you unwind and improve your rest, starting tonight.

1. Relax with 4-7-8

What it is 

The 4-7-8 breathing method is a simple technique that helps relax your nervous system and bring calmness.

How to do it 

1. Sit or lie comfortably in a quiet space. 
2. Close your mouth and inhale through your nose for a count of 4. 
3. Take a deep breath and hold it for seven seconds.. 
4. Exhale slowly and entirely through your mouth for a count of 8, making a soft “whoosh” sound. 
5. Repeat the cycle 4-8 times or until you feel relaxed. 

Why it works 

This technique slows your heart rate and calms your racing thoughts. The extended exhale activates the parasympathetic nervous system, which promotes relaxation and counters stress responses in the body. 

2. Diaphragmatic (Belly) breathing 

What it is 

Exhaling slowly activates the parasympathetic nervous system, helping you relax and reduce stress.

How to do it 

1. Lie on your back in a comfortable position. Place one hand on your chest and the other on your stomach.
2. Breathe deeply through your nose, allowing your belly to rise fully as you inhale. Your chest should remain still. 
3. Exhale slowly through your mouth, feeling your belly fall. Keep your exhale steady and controlled. 
4. Practice for 5-10 minutes before bed. 

Why it works 

Diaphragmatic breathing relaxes the body by lowering your heart rate and blood pressure. It also calms rapid, shallow breaths from stress, helping you unwind and sleep better.

3. Alternate nostril breathing (Nadi Shodhana) 

What it is 

Alternate nostril breathing, a technique from yoga, helps balance your energy and calm your mind.

How to do it 

1. Sit in a comfortable position with your back straight.
2. Close your right nostril with your right thumb and inhale slowly through your left nostril 
3. Close your left nostril with your ring finger while releasing your thumb from the right nostril, and exhale through the right nostril. 
4. Switch sides and repeat, inhaling through the right nostril and exhaling through the left. 
5. Complete 5-10 rounds for a calming effect. 

Why it works 

Alternate nostril breathing helps align the body and mind by regulating the oxygen flow. It creates a sense of balance and clears mental clutter, making it easier to settle into a restful state. 

4. Box breathing (Square Breathing) 

What it is 

Box breathing is a simple breathing method where you breathe in a steady rhythm. It’s often used by athletes and military personnel to stay calm and focused in stressful situations. It’s incredibly effective for winding down after a busy day. 

How to do it 

1. Sit or lie comfortably. 
2. Take a deep breath through your nose for a count of 4.
3. Hold your breath for a count of 4. Exhale slowly through your mouth for a count of 4.
4. Hold your breath again for a count of 4.
5. Repeat the square pattern for 5-10 minutes. 

Why it works 

This technique regulates your breathing, slows your heart rate, and improves focus. Box breathing is great for reducing stress and anxiety, helping you fall asleep more easily.

5. Progressive relaxation breathing 

What it is 

Progressive muscle relaxation combines deep breathing with systematic muscle tension and release. This method is great for relieving physical tension and preparing the body for a restful night. 

How to do it 

1. Lie down in your bed, ensuring the environment is quiet and dimly lit. 
2. Take a deep breath in as you tense one specific muscle group (e.g., your feet). 
3. Exhale slowly and release the tension in that muscle. 
4. Move upward through your body, tensing and relaxing each muscle group, including your legs, abdomen, hands, and shoulders. 
5. Finish with a deep breath and feel your fully relaxed body sink into the mattress. 

Why it works 

Progressive relaxation reduces stress by helping your body recognize the difference between tension and relaxation. This exercise leaves you with a profound sense of calm that’s ideal for sleep. 

Take a breath towards better sleep 

The connection between your breath and your ability to relax is undeniable. These five breathing exercises can help you relax after a stressful day and sleep better. Whether it’s the calming 4-7-8 breathing or grounding progressive relaxation, there’s a method for everyone.

Tonight, choose one technique to try as part of your bedtime routine. Try it and see which one is best for you. Better sleep is just a few breaths away why not start tonight? 

Frequently Asked Questions: (FAQs)

1. How do breathing exercises help improve sleep

Breathing exercises promote relaxation by calming the nervous system, reducing stress and anxiety, and slowing your heart rate. This prepares your body and mind for restful sleep by encouraging deep, steady breathing that counteracts the tension caused by a busy day.

2. Can I try all five breathing exercises, or should I choose one?

You can certainly try all five techniques, but it’s best to start with one that resonates with you. Once you find the one that works best for you, you can incorporate it into your bedtime routine regularly.

3. How long do I need to practice breathing exercises before I notice results?

For most people, results can be felt after just a few minutes of practice. With regular practice (around 5-10 minutes before bed), you’ll begin to notice a calming effect and improved sleep quality.

4. Is it necessary to practice these exercises every night for better sleep?

While practicing breathing exercises every night can significantly improve your sleep, even doing them occasionally can help reduce stress and promote relaxation. Consistency, however, will lead to the best results over time.

5. What if I have trouble focusing during the exercises?

It’s normal to feel distracted at first. Gently guide your focus back to your breath whenever your mind starts to wander. With practice, you’ll find it easier to concentrate, and the breathing exercises will become more effective over time.