9 Breathing Exercises for Sleep

We all know how it feels like to be tossing and turning on your bed for hours, trying desperately to fall asleep. You’re counting down the hours until when you have to wake up and that just adds more pressure and anxiety, making it more difficult to relax and fall asleep.

If this sounds familiar to you, try implementing these breathing exercises for sleep.

The effectiveness of breathing exercises to relieve stress and anxiety is well documented.

These breathing exercises for sleep activate the body's relaxation response, slowing your heart rate and easing your mind into slumber.

So, next time you can’t fall asleep, just snuggle up in your favorite Touch of God throw and try these breathing exercises for sleep.

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Breathing Exercises for Sleep

1. The 4-7-8 Technique

This popular method is like a natural tranquilizer for your nervous system. Here's how to do it:

Exhale completely through your mouth, making a whooshing sound.
Close your lips and inhale silently through your nose for a count of 4.
Hold your breath for a count of 7.
Exhale fully through your mouth for a count of 8, making another whooshing sound.
Repeat 4-8 times.

2. Box Breathing

Box breathing is one of the most popular breathing exercises for sleep out there. Here’s how to do it:

Inhale through your nose for a count of four.
Hold your breath for a count of four.
Exhale slowly through your nose for a count of four.
Hold your breath out for a count of four.
Repeat 5-10 times.

If you haven’t noticed it yet, it’s called box breathing because for each breath you do it for 4 seconds.

3. Three-Part Breathing

This technique engages your entire diaphragm:

Lie on your back with a pillow under your knees.
Place one hand on your chest and the other on your stomach.
Inhale slowly through your nose, feeling your stomach expand (not your chest).
Exhale slowly through pursed lips, feeling your stomach sink back down.
Repeat 5-10 times.

4. Diaphragmatic Breathing

This particular breathing exercise for sleep is the foundation of many breathing exercises:

Sit or lie comfortably with your back straight.
Place one hand on your stomach and the other on your chest.
Breathe in slowly through your nose, feeling your stomach inflate.
Exhale slowly through pursed lips, feeling your stomach deflate.
Repeat 5-10 times.

5. Progressive Muscle Relaxation with Breathing

Combine deep breathing with muscle relaxation:

Tense and relax different muscle groups one by one while focusing on your breath.
Inhale as you tense a muscle group, then exhale completely as you relax.
Repeat for each muscle group, focusing on your breath throughout.

6. Counting Breaths

Simply focusing on your breath can actually be calming. This particular breathing exercise for sleep is as simple as it sounds:

Sit or lie comfortably and close your eyes.
Count silently as you inhale and exhale.
If your mind wanders, gently bring your focus back to your breath.
Continue for 5-10 minutes.

7. Alternate Nostril Breathing

This breathing technique stimulates the parasympathetic nervous system, promoting relaxation:

Sit comfortably with your back straight.
Close your right nostril with your thumb.
Inhale slowly through your left nostril.
Close your left nostril with your ring finger and exhale slowly through your right nostril.
Inhale through your right nostril, then close it and exhale through your left nostril.
Repeat for several minutes.

8. Bhramari Pranayama Breathing

This calming breathing technique involves a humming sound:

Sit comfortably with your eyes closed.
Close your ears gently with your thumbs and index fingers.
Inhale deeply through your nose.
Exhale slowly through pursed lips, making a humming sound like a bee.
Repeat for 5-10 minutes.

9. The Papworth Maneuver

This technique is not for relaxation but can help you fall asleep faster:

Lie on your back with your tongue pressed against the roof of your mouth.
Close your mouth and take a deep breath in through your nose.
Hold your breath for a few seconds, then exhale through pursed lips.
Repeat 2-3 times. (Note: Only use this technique occasionally)

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If these breathing exercises for sleep instantly work for you, that’s great. But realistically, it’s best to make a habit out of doing breathing exercises as part of your nightly wind-down ritual.

Some other things you can do include taking a warm bath prior to sleep to lower your body’s core temperature, reading a book, or listening to calming music. Get sunlight each morning to reset your body’s circadian rhythm, and dim the lights in your room when you’re about to sleep.

If you still can’t sleep, don’t force yourself to.

Get up from your bed, snuggle up with your favorite Touch of God throw, read some books, listen to music, meditate, or do one or some of the above breathing exercises.

Written by Kimberley Alamsyah