Getting a good night’s sleep can sometimes feel like an uphill battle, especially when stress and anxiety creep in. One natural remedy that can help is practicing breathing exercises. These techniques can calm your mind and relax your body, making it easier to drift into a peaceful slumber. Below are three diverse and practical examples of breathing exercises to induce sleep.
This is a popular method created by Dr. Andrew Weil, designed to help increase relaxation and reduce anxiety.
The 4-7-8 technique is best used when you’re lying in bed and struggling to sleep. It’s simple and can be done anywhere, making it a perfect tool for bedtime.
To practice this exercise, sit or lie comfortably. Close your eyes and take a deep breath in through your nose for a count of 4. Hold that breath for a count of 7. Now, exhale slowly through your mouth for a count of 8. Repeat this cycle for four full breaths.
Notes: You can gradually increase the number of cycles as you become more comfortable. If you feel lightheaded, return to normal breathing. This exercise can also be practiced during the day to help manage stress.
Often referred to as “belly breathing,” diaphragmatic breathing helps to engage the diaphragm, promoting deeper and more efficient breaths. This exercise is great for calming your nervous system and can be practiced right before bed.
Begin by lying on your back or sitting in a comfortable position. Place one hand on your chest and the other on your abdomen. Inhale deeply through your nose, ensuring your diaphragm inflates (your stomach should rise while your chest remains relatively still). Hold your breath for a moment, then exhale through your mouth, feeling your stomach fall.
Continue this breathing for 5 to 10 minutes. Focus on the rise and fall of your abdomen, allowing your mind to drift away from daily stresses.
Notes: If you find it difficult to breathe deeply at first, try to practice this exercise during the day for a few minutes to build your capacity. You can also listen to calming music or nature sounds to enhance relaxation.
Also known as square breathing, this technique is beneficial for calming the mind and reducing anxiety. It’s particularly effective for those who might struggle with racing thoughts when trying to sleep.
To practice box breathing, sit or lie down in a quiet space. Imagine drawing a square in your mind. Inhale through your nose for a count of 4 while visualizing one side of the square. Hold that breath for another count of 4, visualizing the next side. Exhale slowly through your mouth for a count of 4 as you imagine the third side, and hold the empty breath for a final count of 4 as you complete the square. Repeat this cycle for 5 to 10 minutes.
Notes: You can adjust the counts to suit your comfort level (e.g., 3-3-3-3 or 5-5-5-5). This exercise can also be useful during the day to manage stress or anxiety, making it a versatile tool for relaxation.
By incorporating these breathing exercises into your nightly routine, you can create a calming atmosphere conducive to sleep. Whether you choose the structured 4-7-8 technique, the gentle flow of diaphragmatic breathing, or the rhythmic pattern of box breathing, you’ll likely find a method that resonates with you and promotes peaceful sleep.