We spend a third of our lives asleep. Or at least that’s the aim. For many these days it’s not as easy as it should be. Our busy western lives, stresses and worries can cause racing thoughts and untold struggles when in bed trying to drift off. If you suffer too, here’s where your breathing could be your life saver. Below are some simple bedtime breathing exercises that can work into your sleep routine to help you transition from stress into restful, restorative sleep.
The Reasons Bedtime Breathing Exercises Help You Sleep
When you’re ready for sleep but your mind won’t switch off, it’s often because your nervous system is still on alert. Your body is producing adrenaline and cortisol when it needs to be releasing melatonin, your natural sleep hormone.
So by deploying some specific breathing patterns you can send powerful signals to your brain that it’s safe to sleep. This kind of breathing lowers your blood pressure, slows your heart rate – and shifts your brain waves toward the slower frequencies that bring on deep sleep. And isn’t it nice to think that breathing exercises, unlike sleeping pills, have no side effects and actually improve your sleep quality over time.
The 3-6 Count (Simplest Method)
Before we get to more complex counting methods, try this ultra-simple technique that can work really efficiently.
How to do it:
- Breathe in through your nose for 3 seconds
- Breathe out through your nose for 6 seconds
- Continue for at least 10 cycles
The key here is to ensure your exhale is twice as long as your inhale. This 1:2 ratio calms your nervous system naturally and prepares you for sleep. You can adjust the counts (4-8, 5-10) based on what feels comfortable.
Body Scan Breathing
This technique combines breathwork with progressive relaxation, helping release any physical tension that could be keeping you awake. Tip: don’t try too hard, just ALLOW yourself to relax.
How to do it:
- Lay on your back making sure you are in a comfortable position
- Breathe deeply, filling your tummy to settle in and exhale
- Starting at your toes, breathe in deeply and focus your attention there
- As you exhale slowly, imagine tension melting away from your toes
- Move to your feet, then ankles, gradually working up your body
- Spend one breath cycle on each body part: calves, shins, knees, thighs, hips, abdomen, chest, hands, arms, shoulders, neck, face
- By the time you reach your head, you should feel deeply relaxed
This specific technique works by giving your busy mind a specific task, which occupies you and prevents anxious thoughts from taking over. And the systematic focus on different body parts also relaxes away muscular tension you didn’t even know you were holding.
The 4-7-8 Sleep Breath
It is claimed that this is possibly the most effective breathing technique for falling asleep quickly. Some people call it a “natural sleeping pill.”
How to do it:
– Lay as comfortably as you can in bed, lights dimmed
– Place the tip of your tongue against the ridge behind your upper front teeth
– Exhale 100% through your mouth, making a whooshing sound
– Close your mouth and inhale quietly and deeply through your nose for 4 seconds
– Hold your breath for 7 seconds
– Exhale completely through your mouth for 8 seconds, making the whoosh sound
– Breathe in a little and repeat for 4 complete cycles
The extended exhale is crucial here. That long outbreath triggers your parasympathetic nervous system, signalling to your body that it’s time to rest. You’ll be pleased to know that many people fall asleep before completing all four cycles.
If you feel slightly lightheaded at first, don’t worry. This passes as your body adjusts. If you find that holding for 7 seconds is too long, go for shorter counts while sticking with the 4-7-8 ratio.
There are many other processes and tools for sleep, including a super helpful ‘Tension Release Breathing’ technique, which can be a game changer for some clients. Please contact me for more details below.
Creating a Good Bedtime Breathing Routine
It seems that ‘Consistency matters more than duration.’ So the best thing to do is choose one technique and practice it every night for at least two weeks. Your body will start associating the breathing pattern with sleep, making it even more effective over time.
Timing your practice:
When heading to bed, avoid screens for at least 30 minutes beforehand, as blue light disrupts your natural sleep chemistry.
Then, once settled in bed, start your breathing exercises with the lights off. This creates a clear signal that sleep time has arrived.
Busy mind?:
If you find your mind wandering, this is totally normal. Your brain is in the habit of being busy. Simply observe any thoughts without any judgment or worry and gently return your focus to counting your breaths. Each time you redirect your attention, you’re strengthening your ability to calm your mind.
Combine with sleep hygiene:
Any breathing exercises work always best alongside other good sleep habits: limited caffeine after 2pm, consistent bedtimes, a cool dark room, no looking at those screens – and avoiding large meals close to bedtime.
If you’d like to read more about the science behind deep breathing and why it works like it does, see my other blog here.
When to Seek Additional Help
If you’ve been practising bedtime breathing consistently for a month, and still struggle with sleep, it’s definitely worth exploring whether anxiety, stress, or other factors need addressing. I work with Hypnotherapy combined with Cognitive behavioural therapy for insomnia (CBT-I), which I’ve had much success with for my clients with persistent sleep issues.
Your breathing is a free, ever-available tool for better sleep. Why not give one of these techniques a try tonight. You might be surprised how quickly something so simple can transform your nights.
For help with any sleep issues – trouble falling asleep, constantly waking up, or waking too early, Contact us today or call 07778 6132668