Do you find yourself tossing and turning at night, unable to quiet your mind? You're not alone. Many of us struggle with sleep issues, whether it’s falling asleep, staying asleep, or waking up feeling rested. But what if the key to better sleep wasn’t in a pill or a fancy gadget, but in something as simple as your breath?
Controlled breathing is a powerful tool that can help calm your nervous system, reduce stress, and prepare your body for a restorative night’s sleep. Here are five simple breathing exercises that you can try tonight to drift off more easily.
1. 4-7-8 Breathing Technique
This method is popular for good reason. It’s designed to relax your mind and body by regulating your breath.
How to do it:
Sit or lie down in a comfortable position.
Inhale through your nose for a count of 4.
Hold your breath for a count of 7.
Exhale slowly and completely through your mouth for a count of 8.
Repeat for 4 to 8 cycles.
This technique slows your heart rate and eases your body into a state of relaxation, making it easier to fall asleep.
2. Diaphragmatic (Belly) Breathing
Belly breathing helps to lower stress hormones and activate your parasympathetic nervous system, which promotes relaxation.
How to do it:
Lie on your back and place one hand on your chest and the other on your belly.
Inhale deeply through your nose, letting your belly rise while keeping your chest still.
Exhale slowly through your mouth, feeling your belly fall.
Continue for 5 to 10 minutes.
This exercise is perfect if you’re feeling anxious or have racing thoughts at bedtime.
3. Box Breathing
Box breathing, also known as square breathing, is a simple yet effective way to calm your mind and center your thoughts.
How to do it:
Inhale through your nose for a count of 4.
Hold your breath for a count of 4.
Exhale through your nose for a count of 4.
Hold your breath again for a count of 4.
Repeat the cycle for 4 to 6 minutes.
This technique is especially helpful if your mind tends to wander when you’re trying to fall asleep.
4. The Ocean Breath (Ujjayi)
A favorite among yogis, Ujjayi breathing creates a soothing sound reminiscent of ocean waves, which can be incredibly calming.
How to do it:
Inhale deeply through your nose, slightly constricting the back of your throat to create a gentle hissing sound.
Exhale through your nose with the same slight constriction, mimicking the sound of ocean waves.
Repeat for 5 minutes or longer, focusing on the rhythm of your breath.
Ujjayi breathing not only relaxes your body but also helps to focus your mind, making it a great pre-sleep practice.
5. Alternate Nostril Breathing (Nadi Shodhana)
This ancient yogic practice balances your body’s energy and soothes your nervous system, preparing you for deep sleep.
How to do it:
Sit comfortably with your spine straight.
Use your thumb to gently close your right nostril and inhale through your left nostril.
Close your left nostril with your ring finger, release your thumb, and exhale through your right nostril.
Inhale through your right nostril, then switch sides again.
Repeat for 5 minutes, ending on an exhale through your left nostril.
This exercise is perfect for winding down after a long, stressful day.
Why Breathing Works
Breathing exercises work by stimulating the parasympathetic nervous system, which slows your heart rate, lowers your blood pressure, and reduces stress hormones like cortisol. In other words, intentional breathing is your body’s natural off-switch for stress, paving the way for deeper, more restful sleep.
Ready to Dive Deeper?
If you’re ready to take your relaxation and mindfulness to the next level, we’d love to help. At Truve in Oakland, our expert yoga instructor, Amina, offers personalized 1:1 yoga and meditation sessions that are tailored to your needs. Whether you’re looking to improve your sleep, reduce stress, or simply carve out time for self-care, Amina can guide you through powerful breathing and meditation techniques to transform your well-being.
Book your 1:1 session with Amina today and experience the profound benefits of intentional breathing and mindfulness.
Click here to schedule your session or stop by Truve in Oakland to learn more.
Don’t let sleepless nights hold you back from living your best life. Give these breathing exercises a try, and if you’re in the Oakland area, let us help you discover the power of mindful movement and breathwork. Sweet dreams!