Can’t remember the last time you woke up feeling truly rested? You’re not alone. These days, falling asleep isn’t just about putting your head on a pillow—it takes a little strategy. One of the simplest ways to help your body wind down is by focusing on your breathing. Ready to see how a few mindful breaths can make a difference?
Things to remember before you start
No matter which breathing exercise you choose, a few basic tips apply:
- Find a quiet spot – ideally, a place without distractions.
- Close your eyes – this can help you tune out external stimuli and focus on your breathing.
- Relax and don’t rush – let the breaths be slow and natural.
- Add a calming scent – a natural deep sleep spray with soothing aromas can help set a relaxing atmosphere.
- The 4-7-8 breathing technique
This is a simple technique to shift your body into relaxation mode.
How to do it:
- Sit or lie down comfortably.
- Gently part your lips and exhale completely, making a soft “whoosh” sound.
- Close your mouth and inhale quietly through your nose, counting to 4.
- Hold your breath for a count of 7.
- Exhale completely through your mouth, making a whooshing sound for a count of 8.
- Start with four cycles and work up to eight as you get comfortable with it.
- Bhramari pranayama (humming bee breath)
This breathing technique uses a humming sound to reduce tension and prepare your body for rest.
How to do it:
- Sit comfortably with your eyes closed.
- Take a deep breath in and out.
- Place your hands over your ears and lightly press each index finger just above your eyebrows.
- Close your mouth, breathe in deeply through your nose, and then exhale slowly, making a humming “Om” sound as you exhale.
- Repeat this 5 times.
- This ancient yoga technique can quickly reduce your heart rate and breathing, which can help settle your body for sleep.
- Three-part breathing
The three-part breath helps you become more aware of your body, releasing physical tension.
How to do it:
- Take a slow, deep breath in, filling your belly first, then your chest, and finally the upper chest area.
- Exhale fully, focusing on how your body feels as you release the air.
- Repeat several times, aiming to make each exhale twice as long as the inhale.
- Diaphragmatic breathing
Also known as “belly breathing,” this method strengthens your diaphragm and reduces stress.
How to do it:
- Lie on your back with your knees bent (place a pillow under your knees for extra comfort).
- Put one hand on your chest and the other on your belly.
- Breathe in slowly through your nose, letting your belly rise under your hand while keeping your chest still.
- Exhale through pursed lips, allowing your belly to fall.
- Practice for 5-10 minutes. Over time, you’ll train yourself to breathe deeply and relax more easily, which is great for sleep.
- Alternate nostril breathing (nadi shodhana)
This traditional yoga technique helps balance your breath, reducing stress and promoting relaxation.
How to do it:
- Sit comfortably and place your left hand on your knee.
- Use your right thumb to close your right nostril, then inhale slowly through your left nostril.
- Close your left nostril with your ring finger and release your right nostril to exhale through it.
- Inhale through the right nostril, close it with your thumb, and release your left nostril to exhale.
- Continue this pattern for 5 minutes. Alternate nostril breathing can ease anxiety and clear your mind before bed.
- Buteyko breathing
This technique focuses on calming your breath and is often used to help with sleep-related issues like mild hyperventilation.
How to do it:
- Sit upright, gently close your mouth, and breathe through your nose at a natural pace.
- Take one intentional breath in and out through your nose.
- Pinch your nose shut with your fingers and hold your breath until you feel a natural need to breathe.
- Release your nose and breathe in and out through your nose again.
- This exercise helps to reset your breathing pattern and reduce stress-induced shallow breaths.
- Box breathing
Also known as square breathing, this technique can help you focus and relax before bed.
How to do it:
- Sit comfortably with your back straight.
- Inhale slowly through your nose for a count of 4.
- Hold your breath for another 4 counts.
- Exhale through your mouth for 4 counts.
- Pause and hold for a final count of 4.
- Repeat for several minutes. This technique is often used in meditation and can help your mind feel calmer and more focused.
Wrapping up
Whichever breathing exercise you choose, remember that regular practice can make a significant difference in your sleep quality. Create ambience by using our better sleep spray and experiment with these techniques to find the one that best fits your style. Soon enough, you’ll have a natural, sustainable way to prepare your body and mind for a night of restful sleep.
