11 Best Breathing Exercises to Help You Fall Asleep Fast
Stocksy
Medically reviewed by C. Nicole Swiner, MDFact checked by Michelle Regalado
When was the last time you raved about a great night of sleep instead of complaining about the lack thereof? Maybe it's just us, but a deep, rejuvenating bout of sleep seems to be more elusive than ever as we age. We've all heard some iteration of what makes for good sleep hygiene: no electronic devices, no alcohol, no late meals, and all the grounding rituals of relaxing hot baths and aromatherapy. But what about when all those sleep-friendly rituals fail to deliver that quality shut-eye that we're after?
Breathwork specialist Ashley Neese believes it has something to do with the way we're breathing. "I'm a big advocate for deeper, slower breathing at night, as it is a fast way to reduce anxiety and tension," says Neese. "This type of breathing sets you up for a better night's rest."
Research shows that breath has the potential to curb stress, reduce cortisol levels, and enable our bodies' natural relaxation response—but it's much more difficult to reap these benefits when we're not doing it correctly. But, what exactly does breathing correctly entail? That's where breathwork comes into play.
"Breathwork is a mind-body practice that involves focusing on and controlling your breath to help improve your overall health and well-being. It has been shown to have a number of possible benefits, such as reducing stress and anxiety, improving sleep, boosting energy levels, and enhancing mood," explains Shelby Harris, a licensed clinical psychologist and board-certified Behavioral Sleep Medicine (BSM) specialist. "Mindful breathing can increase calmness, and relaxation, and help prepare the body for sleep."
Ready to let your breath lull you to sleep? Try these 11 breathing exercises for falling asleep fast.
Meet Our Expert
Shelby Harris, PsyD, DBSM, is a licensed clinical psychologist, board-certified Behavioral Sleep Medicine specialist, and director of sleep health with Sleepopolis.
Ashley Neese is a breathwork teacher and author. She has studied with some of the world’s leading masters in yoga, meditation, medical intuition, and somatic therapy.
Tips
While Dr. Harris says that breathwork is a generally safe practice for most people, she stresses that some advanced forms of breathwork can lead to dizziness, hyperventilation, or anxiety attacks. If you experience these symptoms, it's advised to practice breathwork safely under the guidance of a trained professional.
Diaphragmatic Breathing
Most breathing exercises start with deep, diaphragmatic breathing. Practice this breathing technique before moving on to others. Diaphragmatic breathing, also known as belly breathing, can help you relax and relieves stress.
Find a comfortable position, either sitting or lying down.
Place one hand on your belly and the other on your chest.
Breathe in deeply through your nose into your belly, letting your belly push your hand out while your chest stays still.
Purse your lips and breathe out as if you are whistling. Your hand should go in as your belly draws in. Use your hand to push the remaining air out of your belly gently.
Try this breathing technique for three to 10 cycles, taking your time.
Take note of how this exercise makes you feel.
Extended Exhale
This next step will slow your breathing, even more, lowering your heart rate, relaxing you for sleep. "Many people are unaware that they are breathing through their mouth the majority of the day instead of their nose," says Neese. "For most people, breathing through the nose is going to be the most effective way to breathe."
Place one hand on your belly.
Breathe in and out through your nose.
On the inhale, become aware of the natural rise and fall of the abdomen.
After a few minutes, begin to lengthen your exhale, making it one to two counts longer than your inhale.
Repeat until you are ready to sleep.
Count Your Breaths
While counting sheep may not be cutting it, counting your breath is meditative and grounding.
Begin with a few rounds of breathing in and out through the nose.
Establish a slow pattern of breathing for a minute or two.
Begin counting every exhale from one to five. When you get to five, count back down to one.
Repeat counting on each exhale. Don't go past five, and if you get lost, start back at one.
Continue until you are dozing off.
Resonance Breathing
As we mentioned, slowing the breath allows your nervous system to rest, dropping into a meditative state. What's the optimal rhythm? Research shows that six breaths per minute is the sweet spot. In fact, many sacred chants or prayers used throughout history establish this exact cadence of breathing.
Begin by breathing in for five seconds.
Then breathe out for five seconds.
Repeat for five to 10 minutes to gently lead the breathing rhythm down to six breaths per minute.
4-7-8 Breathing Technique
The 4-7-8 breathing technique uses belly breathing to help you relax away stress and anxiety. The breathing method is rhythmic and calming, acting as a sort of meditation. "It has been shown to increase circulation, reduce anxiety, improve lung health, boost brain function, and raise emotional intelligence," says Neese.
Start by breathing out all of your air, placing one hand on your chest, and one on your belly.
With your mouth closed, inhale softly through your nose to a count of four.
Hold your breath for a count of seven.
Exhale, making a whooshing sound expelling all the air through your mouth, for a count of eight.
Inhale, repeating the breathing cycle three more times.
Bhramari Pranayama Breathing
This breathing technique can lower your heart rate and blood pressure, readying your body for deep sleep. If anxiety and irritability keep you awake, Bhramari Pranayama may help you relieve that tension so you can drift off.
Sit in a comfortable seated position with your eyes closed or gazing downward.
Take notice of the feeling of the ground beneath you and ground down through your sit bones while lengthening your spine.
Breathe in and out of your nose with lips closed gently, and teeth separated, keep your face and jaw relaxed.
Bring your hands to your face, gently pressing your thumbs on the cartilage of your ears to block out sound; your index fingers are placed over your closed eyelids, and your middle fingers on the sides of your nose. Do not block your nose or hold your breath.
Take a deep breath in through your nose and exhale through your nose, making a humming sound as you exhale.
Repeat for six or more cycles of breath.
Three-Part Breathing
The three-part breath is perfect for beginners. Also called Dirga Pranayama, it is thought to be a very calming and grounding breathing technique. Focusing on your breath this way causes you to be more in touch with how your body feels, allowing you to clear your mind and prepare for sleep. This breathing technique can help relieve stress and prevent panic attacks.
Lie down in a comfortable position on your back with your eyes closed, keeping your face, jaw, and body relaxed. You could also sit cross-legged if you prefer.
Focus on your natural breathing pattern of inhaling and exhaling. Start to inhale and exhale more deeply through your nose.
Each time you inhale, breathe into your belly, expanding it with your breath.
When you exhale, breathe out all the air from your belly through your nose, pulling your stomach back in and pushing the air out completely.
Repeat this technique for five cycles to complete part one.
Inhale again and fill the belly up with air, then breathe in a little more air to expand your rib cage, widening the ribs.
When you exhale, first let the air out of your rib cage and then from your belly, drawing your stomach back in towards your spine and expelling the air.
Repeat this technique for five breaths to complete part two.
On your next inhale, fill your belly and rib cage up with air, and then breathe in a little more air to fill your chest up to your collarbone and around your heart center.
As you exhale, let the breath go from your upper chest and heart center, then from your rib cage, and then from your belly, pulling your stomach in towards your spine to expel all of the air.
Continue this for another 10 breaths at your own pace.
Box Breathing
Box breathing can lower your blood pressure, help you relax, and combat stress and anxiety effectively. The meditative-like state achieved by box breathing is also able to reduce feelings of stress and increase happiness. Use this technique as another sleep-inducing tool to have in your back pocket for those nights when your mind won't shut off.
Let out all of the air in your lungs to the count of four.
Keep your lungs empty for a count of four.
Inhale for a count of four.
Keep your lungs full for a count of four
Alternate Nostril Breathing
Alternate nostril breathing is a yogic based breathing practice, also known as Nadi Shodhana Pranayama. It is a meditative breath that can reduce stress and promote mindfulness, helping calm your mind for sleep.
Sit comfortably with your legs crossed.
Place your left hand on your belly or in your lap.
Exhale all of your breath, and then close your right nostril with your right thumb.
Inhale through your left nostril, and then use your fingers to close your left nostril.
Release your right nostril and exhale through it.
Inhale through your right nostril and then close it again.
Release your left nostril and exhale through it.
You've completed one cycle. Continue these cycles for up to five minutes.
Always finish by exhaling on the left side.
Grounded Breathing
Much as the name implies, this rhythm of breathing can create a grounded presence if you're feeling overstimulated. The practice can soothe the nervous system and promote a feeling of comfort.
Breathe deeply into the belly by inhaling and exhaling through the nose for five breaths.
After the last exhale, inhale as deeply as possible and hold for as long as you can.
Exhale.
Repeat for five minutes, eventually working your way up to a maximum of 20 minutes.
Breathing Imagery
Breathing imagery brings guided meditation and breathwork together, focusing your mind and relaxing your body.
Sit or lie comfortably with your eyes closed and practice deep breathing while focusing on a word or phrase that relaxes you.
Picture the air you're breathing in is washing calmness into your body. While breathing out, imagine the breath leaving your body washing away tension and anxiety.
When you inhale repeat to yourself in your mind: "I breathe in calmness." During your exhale, think: "I breathe out tension."
As a beginner, start with 10 minutes of this practice. Add time gradually, building up to 20 minutes or more.
Up Next: 10 Sleep-Inducing Stretches to Do Before Bed
Read the original article on Byrdie.
