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Many people have trouble getting a good night’s sleep. But there’s a simple solution you might not have thought of – breathing techniques. By incorporating specific slow breathing exercises for sleep as part of your self-care routine, you can relax, reduce stress, and improve your sleep quality.
In this article, we’ll explore different breathing techniques for sleep that are more restful.
Why Do Breathing Exercises Help With Sleep?
According to studies, changing the way we breathe can potentially help us to fall asleep faster at night. For example, it was found that participants who followed diaphragmatic breathing relaxation training (DBRT) or deep breathing training, managed to get into a state of relaxation by slowing their breaths [1].
Breathing exercises help to induce a relaxation response which in turn, improves sleep quality and our emotional well-being.
Best Breathing Exercises to Fall Asleep Fast
The following are examples of breathing exercises that encourage your mind to relax so that you can fall asleep faster at night.
1. A step-by-step guide to the 4-7-8 breathing technique
The 4-7-8 breathing technique, developed by American physician, Dr. Andrew Weil focuses on breathing control to promote relaxation and reduce stress. It is also created following an ancient yoga technique known as pranayama, a practice that aims to reduce anxiety to facilitate better sleep [2], [3].
Here’s a step-by-step guide on how you can practice this breathing pattern:
- Begin by finding a position that allows you to lie down or sit comfortably.
- During this entire process, you want to ensure that your jaw stays relaxed and your tongue is resting gently against the roof of your mouth.
- Take a deep breath through the nose for a count of 4 seconds.
- After breathing in for 4 seconds, you want to hold your breath for a count of 7 seconds.
- Then, exhale through the mouth, making a ‘whoosh’ sound as you let the air out for a count of 8 seconds.
- Go back to step 1 and repeat this cycle up to 4 times.
In the beginning, you might feel a little lightheaded or dizzy but once you get accustomed to it, it will get easier and you will start to see its benefits for your health and sleep after doing it consistently over the next few days or weeks [4].
2. How to use diaphragmatic breathing for deep sleep
Diaphragmatic breathing, also known as belly breathing, is a controlled breathing technique that focuses on improving the efficiency of ventilation, decreasing the work of breathing, and improving the oxygenation in your body.
In terms of psychological effects, following this technique helps to activate parasympathetic activity, lower blood pressure, and improve relaxation response to help you relax and fall into a deep sleep easily [5].
To get started, you want to start off by:
- Lying on your back on a flat surface with your knees bent. You may use pillows to support your head or knees if it is more comfortable.
- Place a hand on your upper chest and a hand on your belly, below the ribcage.
- Take a deep breath in through your nose, allowing the air to fill your belly. You should feel your belly rising with one hand.
- Tighten your abdominal muscles as you slowly exhale through your mouth, and feel your belly start to fall.
- Practice this movement for up to 5 to 10 minutes a day.
- You may choose to sit in a chair and practice if it is more comfortable.
By engaging in belly breathing, you are activating your diaphragm and encouraging slower breaths, promoting relaxation and better sleep.
3. Alternate nostril breathing for stress relief
Alternate nostril breathing is a breathing exercise known as Nadi Shodhan pranayama in yoga. It involves breathing through one nostril while keeping the other closed with your fingers. You do this for a few times before switching over to the other side.
This breathing exercise is said to help people better manage stress and anxiety, lower blood pressure, lower heart rate, and improve brain function [6].
When performing alternate nostril breathing, here are some steps to follow:
- Sit in a quiet place with your back straight and shoulders relaxed. Rest your left hand on your knee.
- Use your right thumb to gently close your right nostril and your ring finger to close your left nostril when needed.
- Close your right nostril with your thumb and take a slow, deep breath in through your left nostril.
- Close your left nostril with your ring finger, release your right nostril, and exhale slowly through the right nostril.
- Take a deep breath in through your right nostril while keeping the left nostril closed.
- Switch again and exhale through the left nostril
- Repeat this cycle for 5–10 minutes, keeping your breathing slow and steady.
For the best results, you want to make sure that you are keeping your breath smooth and controlled and focus on the sensation of air going in and out of your nostrils.
4. Box breathing exercises for slowing the heart rate
Box breathing is a technique that focuses on being mindful of the way that you breathe. It follows a pattern of inhaling for 4 counts, holding for 4 counts, exhaling for 4 counts, and holding again for 4 counts. This repetitiveness is what helps to induce a calming sensation and trains your brain to focus on something else besides the stressful and anxious thoughts [7].
A lowered stress response can help to slow the heart rate and promote better sleep.
You may follow these steps to learn how to box breathe:
- Lay down comfortably on your back in bed or on a flat surface.
- Place one hand on your chest and the other on your stomach.
- Inhale slowly and count to four, paying attention to the way your chest and stomach rise.
- At the top, hold your breath for four seconds.
- Exhale slowly for four seconds until you feel your chest and stomach fall.
- Then, at the end of the exhale, hold your breath for another count of 4.
- Repeat this process until you feel your body start to relax.
5. Buteyko breathing method
Buteyko breathing method is a breathing technique that is designed to help relieve breathing difficulties and help people with asthma to breathe deeper and slower, regulating their breath. This helps asthma patients to control their symptoms and prevent hyperventilation as well as help lower anxiety levels for people with anxiety disorders [8].
To perform Buteyko breathing, you may follow these steps:
- Sit on the floor or in the chair in a comfortable, upright position.
- Start by breathing normally, and slowly relaxing your muscles.
- Take a small, natural breath out through your nose.
- Pinch your nose with your fingers and hold your breath for a few seconds until you feel a slight need to inhale.
- Release your nose and take a calm, controlled breath in through your nose. Avoid deep or forceful inhalations.
- Return to slow, relaxed nasal breathing. Repeat the cycle if needed.
As you practice this technique, you want to ensure that you are keeping your breathing light and controlled and practice for at least 5 to 10 minutes for better efficiency.
How to Choose the Right Breathing Exercise for Your Sleep Issues?
When it comes to choosing the right breathing exercise for your sleep problems, you want to consider the following questions:
- What type of sleep disruption do you experience?
- Is it trouble falling asleep, frequent nighttime awakenings, or restless sleep?
- Do you experience stress or anxiety at night?
- Do you suffer from snoring or breathing difficulties?
- Between structured breathing patterns and natural breathing, which do you prefer?
Generally, if your sleep issues have to do with stress, anxiety, snoring, or breathing difficulties, you may opt for alternate nostril breathing or Buteyko breathing method. Otherwise, you may experiment with the different breathing exercises until you find one that makes you feel calm and relaxed and helps you fall asleep.
Common Breathing Mistakes
Some common breathing mistakes that people often make when it comes to practicing the different techniques. Here are some common mistakes and ways to fix them for better results:
1. Mistake: Only taking short, shallow breaths
Solution: Focus on slow, deep belly breaths. Try diaphragmatic breathing by placing one hand on your stomach and ensuring it rises with each inhale.
2. Mistake: Not fully exhaling out
Solution: Extend your exhale longer than your inhale. A technique like 4-7-8 breathing helps you regulate this.
3. Mistake: Not breathing with your stomach
Solution: Practice abdominal breathing by inhaling deeply through your nose, allowing your stomach to expand, and exhaling fully through your mouth.
4. Mistake: Being in a poor posture or improper position for breathing exercises
Solution: Sit upright with a straight spine or lie down in a comfortable, open posture. Keep your shoulders relaxed to encourage deeper breaths.
By fixing these mistakes, you can maximize the benefits of breathing exercises and improve relaxation, focus, and sleep quality.
Conclusion
Incorporating simple breathing techniques into your bedtime routine can have a profound impact on the quality of your sleep. From belly breathing to alternate nostril breathing, these relaxation techniques reduce stress and help you achieve a more restful sleep.
Besides practicing various breathing exercises for sleep, you can also discover safe and natural ways to improve your sleep quality with ShutEye® app. ShutEye® is a patented sleep-tracking app that analyzes your sleep patterns and helps you to improve them through guided meditation, sleep sounds, and more. Try for FREE today!
