Breathing Techniques for Better Sleep
Fall asleep faster with a calming breath routine of slow inhales and long exhales. Gentle voice and tranquil visuals.
Staring at the ceiling? Counting sheep? Sleep issues often stem from an inability to transition from the "doing" mode of the day to the "being" mode of night. Breathing bridges that gap.
How to Do Sleep Breathing
This routine uses a very slow, gentle rhythm to lull your brain into alpha and theta wave states associated with rest.
- Lie down in bed: Get comfortable on your back.
- Inhale (4 seconds): Breathe deep into your belly, not just your chest.
- Exhale (6-8 seconds): Let the air escape slowly, as if you are deflating. Relax your jaw and shoulders.
- Visualize: Imagine sinking deeper into the mattress with every exhale.
Practice Sleep Breathing
You can practice this technique right now with our guided visual and audio session designed for better sleep.
Benefits
- Quiets the "Monkey Mind": Focusing on counting breaths distracts you from racing thoughts.
- Physical Relaxation: Signals muscles to let go of the day's tension.
- Heart Rate Deceleration: Physically slows your pulse, mimicking the state of sleep onset.
When to Use It
- Bedtime: Make it the very last thing you do before closing your eyes.
- Night Waking: If you wake up at 3 AM, do NOT grab your phone. Grab your breath instead.
Frequently Asked Questions
Can I do this lying on my side? Yes, absolutely. The best position is whatever is most comfortable for you to sleep in.
How long does it take to work? It varies. Some people drift off in 5 minutes; others might need 15. The key is not to "try" too hard to sleep, but to enjoy the relaxation of breathing.
Is it better than sleep medication? For many, it's a sustainable, natural alternative with no side effects. However, for chronic insomnia, always consult a healthcare professional.