Sleep

Breathing Exercises for Sleeplessness

Get tips and advice on how to use breathing exercises to sleep better.

Breathing Techniques for Sleeping Better

Are you having trouble getting to sleep at night? Have you been dealing with insomnia or sleep anxiety? There is a solution that doesn’t involve taking medications or natural remedies.

Breathing exercises for sleep are a natural way to reduce stress and help you drift off into a peaceful slumber. Read on to discover a few proven breathing techniques for better sleep and how they can help improve your overall quality of life.

You may also learn mindfulness and meditation techniques at one of our serene New Zealand retreats.

Diaphragmatic breathing?

This type of breathing, also known as abdominal or belly breathing, involves focusing on your diaphragm muscles while taking deep breaths.

This technique helps reduce stress and relax your body, making it easier to drift off to sleep. To do this exercise:

Take a deep breath through your nose, filling your abdomen until your stomach expands outward.
Hold your breath for a few seconds, then exhale slowly through your mouth.
Repeat this for several minutes until you feel relaxed enough to fall asleep.

4-7-8 Breathing Technique

This method is based on a technique developed by Harvard physician Dr Andrew Weil and involves counting breaths in a slow and steady rhythm.

To do this exercise, inhale for a count of four, hold your breath for seven, and then exhale for eight.

Continue this pattern for several minutes until you feel relaxed enough to fall asleep.

Progressive Relaxation

This technique is similar to the body scan technique and involves systematically tensing and relaxing each muscle group.

Start with the muscles in your feet and toes, and work up to the muscles in your neck and shoulders.

As you tense each muscle group, imagine that tension melting away as you exhale.

To finish, focus on relaxing your entire body until it feels heavy and limp.

Alternate nostril breathing

This technique, also known as Nadi Shodhana, involves alternating between breathing in and out through each nostril.

To do this exercise, close your right nostril with your thumb, then inhale deeply through the left nostril. At the top of the breath, switch to closing your left nostril and exhaling through the right.

Repeat this pattern for several minutes until you feel relaxed enough to fall asleep.

Guided Imagery

This technique involves using positive visualizations or stories to help relax the body and mind before sleep.

You can create your own guided imagery script or use one from an app like Headspace for a more personalised experience.

By incorporating the above breathing techniques into your nightly routine, you can improve the quality and quantity of sleep you get each night.

So try these tips and see if they make a difference in your sleep cycle.

"Sleep is the best meditation." Dalai Lama