When stress runs high and sleep can feel elusive, the solution to a better night’s rest might be simpler than you think: your breath. Breathing exercises, which are often overlooked in the quest for better sleep, offer a natural and effective way to calm the mind, relax the body, and prepare for a great night’s rest. What are the best breathing exercises for better sleep? What should you try (and avoid)? Let’s dive into the details so you can fall (and stay) asleep.
Keep reading to learn more about breathing exercises to help with insomnia.
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This article is co-authored by Kendall Bierman and Catherine Power.
- Published On:
- Updated On: July 29, 2024
Table of Contents
What Is A Breathing Exercise?
A breathing exercise is a physical activity you can do that uses your diaphragm to help you breathe more effectively. Often, during times of stress or anxiety, we breathe shallowly and feel like it’s hard to get oxygen. When we use diaphragmatic breathing, we can lower our stress levels and blood pressure. There are many different types of breathing exercises, some of which we will explain in this article. [1]
Insomnia Symptoms
Insomnia is a type of sleep disorder that makes it difficult for you to fall asleep, stay asleep, or both. To be diagnosed with insomnia, sleep difficulties must also cause “daytime impairments, such as sleepiness or difficulty concentrating.” However, you don’t have to meet the criteria for an insomnia disorder to struggle with insomnia symptoms from time to time.
In fact, up to two-thirds of people occasionally experience insomnia symptoms. [2]
If you struggle with any of these symptoms, you might have insomnia…
- Difficulty falling asleep
- Difficulty staying asleep (either you wake up a lot throughout the night, or you have trouble falling back asleep after waking up).
- Waking up early in the morning and being unable to fall back asleep
If you struggle with insomnia, check out: Open When You Can’t Sleep! 18 Tips To Beat Insomnia
How Breathing Exercises Can Help With Sleep
If you struggle with insomnia symptoms, it may be that your anxiety or stress levels are a contributing factor. Shallow breathing, a common physiological response to stress, can actually negatively impact your ability to fall and stay asleep. So, if you use a breathing exercise to deepen your breathing, you may be able to fall asleep and stay asleep easier at night because “the more oxygen you’re getting, the less tension you feel.”
Deep, regulated breathing activates your parasympathetic nervous system, encouraging your body to transition away from stress mode and reduce both heart rate and blood pressure.
Concentrating on your breath also helps to keep you centered + in the present. If you’re thinking about future worries or past regrets, it can keep you up at night and prevent you from getting a good night’s sleep. By using specific breathing methods, you can reduce tension while lowering cortisol and adrenaline levels. [3, 4]
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How Breathing Exercises Can Improve Your Mental Health
The more stressed we are, the shallower our breathing is, and the shallower our breathing is, the less oxygen we get. Studies indicate that our brain links various emotions with distinct breathing rhythms.
So, if you use a breathing exercise to slow your breathing and intake more oxygen, you can actually trick your brain into thinking you’re calm or happy. When we are happy, our breathing becomes more regular, so when we intentionally regulate our breathing, our brain thinks that we must be happy.
On the other hand, if you were to begin breathing quickly and unsteadily, your body would begin producing more cortisol and adrenaline, and you would feel stressed or anxious. The next time you find yourself struggling to fall asleep, try using one of the many breathing techniques we describe below. [5, 6]
You can trick your brain into thinking you’re calm through breathing exercises.
Breathing Exercises for Sleep
4-7-8 Breathing
In this breathing technique, you breathe in deep through your nose for four seconds, hold your breath for seven seconds, and then exhale through your mouth, completely emptying your lungs of air for 8 seconds. You should do this while sitting or lying down as you might feel some dizziness the first few times you try this.
If you struggle to hold your breath for that long, you can shorten the process by breathing in for two seconds, holding your breath for 3.5 seconds, and then exhaling for four seconds. [7]
Diaphragmatic Breathing (aka Belly Breathing)
Another word for diaphragmatic breathing is belly breathing. During this exercise, you will work to engage your diaphragm, which is a muscle in your belly. You may start by sitting down and placing one hand on your chest and another hand on your stomach.
Breathe in through your nose until you’re completely full of air. Feel your belly expanding as you take in oxygen. On your exhale, purse your lips and slowly release oxygen for a total of 4 counts. As you do this, notice your belly gently contracting. Repeat this process several times, or until you feel calm. [8]
Buteyko Breathing Technique
This breathing exercise encourages you to hold your breath, which will teach you to breathe more easily and gently. To begin, sit on the floor or a chair in an upright position. Start by breathing normally for a few minutes. After a gentle exhale, use your index finger and thumb to plug your nose and hold your breath. Hold your breath until you feel the urge to breathe again, and then inhale. Breathe normally for another 10 seconds before starting again. This is called a controlled pause. As you get more comfortable with that, you may want to try a maximum pause.
You do this the same way you did your controlled pause, but this time when you hold your breath, the goal is to cease breathing for as long as possible. Once you’ve reached moderate discomfort, inhale and begin breathing normally for about 10 seconds before you start again. [9]
Box Breathing
While box breathing, you will inhale, hold your breath, and exhale for the same amount of time. Begin by inhaling through your nose to the count of four. Once your lungs are filled and your belly is full of oxygen, pause your breath for four seconds. Finally, slowly exhale through your mouth for a total of four seconds. Repeat this process several times. [10]
Alternate Nostril Breathing
With alternate nostril breathing, you will take turns inhaling and exhaling through each one of your nostrils. Begin by sitting in an upright position with your right hand up toward your nose. Use your thumb to close your right nostril, and then slowly inhale through your left nostril. Then close your left nostril with your fingers, open your right nostril, and exhale through the right side. Next, inhale through your right nostril. Finally, open your left nostril and exhale through the left side while you cover your right nostril. That is one cycle. Continue this process several times. [11]
Bhramari Pranayama Breathing (Humming Bee Breathing)
First inhale, then on your exhale make a low humming sound that you can feel in your throat. While exhaling, notice how the sound waves feel on your throat, tongue, teeth, and sinuses. Pay mindful attention to the vibrating feeling the sound creates. Repeat this process for 6 rounds of breath. [12]
Three-Part Breathing Exercise
This is also called full yogic breath. To practice this breathing exercise start by breathing in through your nose. Breathe in one-third of your lung’s capacity, expanding your stomach. Then take in another third into the rib cage. Finally, breathe the last third into your upper chest. Then exhale your breath through your nose, releasing your breath one-third at a time through your chest, your ribcage, and then your belly. Continue this breathing for up to 10 rounds. [13]
The Papworth Method
To use the paperworth method of breathing, slowly inhale through your nose, then exhale through pursed lips as if you’re blowing out a candle. Your exhale should be twice as long as your inhale. Repeat this exercise 3-5 times. [14]
Progressive Muscle Relaxation (With Breathing)
Progressive muscle relaxation is a breathing exercise that also doubles as a meditation. Start by closing your eyes and taking a few deep breaths. Next, while breathing in, squeeze the muscles in your toes and feet for four seconds. Then, slowly exhale through your mouth while releasing the tension in your feet. Continue this process with calves, and then the rest of your body until you reach the top of your head. [15]
Kumbhaka (4-4-8 Rhythmic Breath Counting)
This exercise is similar to box breathing except that your exhale is longer than your inhale and paused breath. Breathe in for four seconds, hold your inhale for four seconds, and then exhale for a count of eight. Then repeat the process.
Tips for Breathing Exercises
Practicing intentional breathing can take a lot of practice, but here are some useful tips to get started and make it a regular practice.
- Find a quiet space: Choose a calm environment where you won’t be disturbed or distracted so you can focus better on your breathing.
- Get comfortable: Sit or lie down in a comfortable position. If you’re sitting, make sure to sit upright so your lungs can easily take in air.
- Close your eyes or lower your gaze to the floor: This will help you to concentrate and eliminate distractions.
- Practice regularly: You’ll get the most benefit from doing these exercises daily.
- Other ways to relax:
- Listen to guided videos to help you as needed – there are a ton on YouTube!
- Avoid these mistakes:
- Rushing: these are supposed to be done slowly and intentionally. Rushing through the exercise will take away from the experience. Take your time with each breath and focus on the sensations of each inhale and exhale.
- Being inconsistent: the more you practice the more benefits you will see from these exercises. Try practicing a breathing exercise for at least 5 minutes each day.
- Being impatient and expecting immediate results: don’t get discouraged if you don’t see immediate results. You won’t see results right away. The more you practice, the more you will notice the results.
- Ignoring your body: if you notice that you’re feeling dizzy or lightheaded during a breathing exercise, you should stop and maybe try a different one. Always listen to your body. [16]
Final Thoughts: Breathing Exercises for Better Sleep
Incorporating breathing exercises into your bedtime routine can significantly improve sleep quality and overall well-being. Techniques such as Kumbhaka, three-part breathing, box breathing, belly breathing, and more offer diverse approaches to calming the mind and relaxing the body before sleep. Whether you’re struggling with insomnia or not, give it a try!
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What’s your favorite breathing exercise?
Let me know your thoughts and key takeaways in the comments below!
xoxo,
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Other references on Breathing Exercises for Sleep: Healthline, Calm, Google, Very Well Mind, DiversusHealth, Mental Health First Aid, Yoga International, Medical News Today, Pharmeasy
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Frequently Asked Questions – Breathing Exercises for Sleep
Click on the below FAQs to learn more about: deep breathing exercises, breathing patterns, slow breathing with guided imagery.
Breathing exercises for sleep are techniques designed to calm the mind and relax the body before bedtime, promoting better sleep quality.
It involves inhaling for 4 counts, holding the breath for 4 counts, and exhaling slowly for 8 counts, promoting deep relaxation.
Belly breathing, or diaphragmatic breathing, encourages deep, slow breaths that activate the relaxation response, easing the transition into sleep.
It’s best to practice these exercises in the evening, about 30 minutes before bedtime, to unwind and prepare the body for sleep.