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Breathing exercises help calm your nervous system, lower stress hormones, and signal to your body that it’s time to wind down.
A restful night’s sleep can feel out of reach when anxiety takes over. Racing thoughts, tension, and restlessness are common symptoms that interfere with your ability to relax. Fortunately, one of the most effective and natural remedies is also the simplest.
Whether you’re struggling with occasional sleeplessness or chronic anxiety, incorporating intentional breathing techniques into your bedtime routine can make a noticeable difference.
Below are 9 highly effective breathing exercises to help you sleep better and ease anxiety.
1. 4-7-8 Breathing Technique
This well-known method developed by Dr. Andrew Weil is designed to calm your nervous system and prepare your body for sleep.
How to do it:
- Inhale quietly through your nose for 4 seconds
- Hold your breath for 7 seconds
- Exhale slowly through your mouth for 8 seconds
- Repeat for 4–8 cycles
This technique slows your heart rate, reduces anxiety, and promotes deep relaxation.
2. Diaphragmatic Breathing (Belly Breathing)
Also known as abdominal breathing, this method involves breathing deeply into your belly instead of shallow chest breathing.
Steps:
- Lie on your back and place one hand on your chest and the other on your stomach
- Inhale deeply through your nose, allowing your belly to rise
- Exhale through your mouth and feel your stomach fall
- Repeat for 5–10 minutes
Belly Active activates the parasympathetic nervous system, helping you feel grounded and relaxed.
3. Box Breathing (Square Breathing)
Box Active is a structured technique used by Navy SEALs and therapists to control stress.
How to practice:
- Inhale through your nose for 4 seconds
- Hold the breath for 4 seconds
- Exhale through your mouth for 4 seconds
- Hold the breath again for 4 seconds
- Repeat the cycle 4–6 times
This technique balances oxygen and carbon dioxide in your body and improves focus and calmness.
4. Alternate Nostril Breathing (Nadi Shodhana)
Rooted in yoga tradition, this method balances the brain’s hemispheres and promotes tranquility.
Instructions:
- Sit comfortably and close your right nostril with your thumb
- Inhale through your left nostril
- Close your left nostril with your ring finger and release your right
- Exhale through the right nostril
- Inhale through the right nostril, then switch and exhale through the left
- Continue for 2–5 minutes
This technique is especially effective for reducing emotional stress before bed.
5. Resonance Breath (Coherent Breathing)
Resonance breathing slows your breathing rate to 5–6 breaths per minute, helping regulate heart rate and relax the body.
How to do it:
- Inhale slowly for 5 seconds
- Exhale slowly for 5 seconds
- Continue this pattern for 10–15 minutes
You can use a guided app or soft metronome to keep a consistent rhythm.
6. Progressive Muscle Relaxation with Breath
This method combines breathing with tensing and relaxing muscle groups to ease physical tension and mental stress.
Instructions:
- Inhale deeply while tensing a muscle group (e.g., fists or shoulders)
- Hold for 5 seconds
- Exhale while releasing the tension
- Move through different muscle groups from head to toe
- Repeat as needed
This technique is great for people who carry anxiety in their bodies and have trouble letting go of tension.
7. Lion’s Breath (Simhasana)
Although unconventional for bedtime, Lion’s Breath can help release built-up frustration or anxiety before winding down.
Steps:
- Sit comfortably and inhale deeply through your nose
- Exhale forcefully through your mouth while sticking out your tongue and roaring softly
- Repeat 3–5 times
Follow this with a calming breath like 4-7-8 to return to a relaxed state.
8. The “Sighing” Breath
Sighing naturally relieves tension. This enhanced version helps relax the body even more.
How to do it:
- Inhale deeply through the nose
- Let out a long, audible sigh through the mouth
- Pause and repeat 5–10 times
This simple technique resets your nervous system and can help shift you into a sleep-ready mindset quickly.
9. Guided Active Meditation
Sometimes, a guided audio can make it easier to stay focused and relaxed.
Tips:
- Use a meditation or Active app like Calm, Insight Timer, or Headspace
- Choose a session labeled for sleep or anxiety relief
- Focus on the voice and breath cues, allowing your mind to follow along
Guided meditations are especially helpful if your thoughts tend to spiral when trying to sleep.
Tips to Enhance Your Active Routine
- Consistency is key: Make breathing a nightly ritual, even if only for 5–10 minutes.
- Create a sleep-conducive environment: Dim the lights, reduce noise, and eliminate blue light from screens.
- Combine with other relaxation techniques: Light stretching, aromatherapy (like lavender), or soft music can deepen the calming effect.
- Avoid stimulants: Caffeine, alcohol, and heavy meals close to bedtime can interfere with the calming effects of Active techniques.
Final Thoughts
Breathing is more than just a physical necessity—it’s a powerful tool for emotional and mental healing. By practicing these 9 breathing exercises before bed, you can create a nightly ritual that soothes your nervous system, reduces anxiety, and sets the stage for restful, restorative sleep.
