Breathing Techniques for Better Sleep

Can’t seem to settle or find yourself tossing and turning all night? You’re not alone. According to our Sleep Survey, 31% of people struggle to sleep because of stress. But learning to harness your breathing can naturally help you drift off and improve your sleep quality.

In this article, we’ll share the best breathing methods for sleep, plus top tips for ultimate relaxation.

Breathing exercises for sleep naturally help your body and mind relax. The parasympathetic nervous system, often referred to as the “rest and digest” system, promotes relaxation and recovery. Engaging in deep breathing exercises can stimulate this system, resulting in a calmer state. For instance, the British Heart Foundation notes that deep breathing can lower heart rate and blood pressure, aiding in stress relief and better sleep.

Additionally, a study published in the National Center for Biotechnology Information highlights that effective breathing interventions support greater parasympathetic tone, counterbalancing the high sympathetic activity associated with stress and anxiety.

On top of improving sleep quality, breathing techniques offer both physical and mental benefits:

By calming your nervous system, you promote healthier heart function as your heart rate slows, alleviating stress-induced spikes in blood pressure. Slower, deeper breaths can also increase the amount of oxygen reaching the brain, aiding recovery and boosting daytime energy. With regular practise, breathing exercises can also strengthen your immune system and enhance overall quality of life.

Breathing exercises contribute to overall well-being. By calming the mind, they can improve mental clarity and energy levels, reduce irritability, and enhance focus and decision-making the following day. Incorporating breathing exercises into your bedtime routine may also help ease symptoms of anxiety and depression.

To help you destress and fall asleep faster at night, try one of these breathing techniques for sleep:

Also known as square breathing, the box breathing method involves creating a “square” with your breath by inhaling, holding, and exhaling. This structured breathing pattern for sleep is shown to aid your mental focus, regulate your heart rate, and reduce stress.

Here’s how it works:

1. Inhale through your nose for 4 seconds
2. Hold your breath for 4 seconds
3. Exhale slowly for 4 seconds
4. Hold again for 4 seconds

Developed in the 1960s by Dr. Thomas G. Basic, Papworth breathing combines breathing techniques with relaxation methods. It is a common breathing exercise for asthma that focuses on calming the nervous system and easing anxiety.

Here’s how it works:

1. Sit up straight or lie down
2. Take a few moments to relax your body and close your eyes
3. Engage in diaphragmatic breathing by breathing through your nose, allowing your stomach to rise
4. Exhale slowly through your mouth, allowing your stomach to fall
5. Focus on taking slow, deep breaths
6. As you breathe, imagine your chest and shoulders staying still and relaxed

Bhramari pranayama is another yoga breathing method for sleep. Studies show that it can reduce your heart rate and blood pressure. And another study found that the Bhramari pranayama quickly calms your body and mind, too. Also known as the “bumblebee breath”, it involves creating a calm humming sound, which eases tension and improves sleep quality.

Here’s how it works:

1. Cover your ears with your thumbs and close your eyes with your fingers
2. Breathe in deeply through your mouth
3. Make a humming sound like a bee buzzing
4. Exhale through your nose as you’re humming
5. Repeat a few times

Incorporating slow, deep breaths like the ones we’ve shared and synchronising your heart rate with your breathing, known as Cardiorespiratory Synchronisation (CS), can enhance sleep quality. Slow breathing exercises can shift your autonomic nervous system towards a more relaxed state and slow your heart rate when anxious.

CS also occurs during N-REM sleep, helping to promote relaxation and help you drift off. It is responsible for restoring your body and mind while you rest and preparing your body for the most restorative deep sleep.

Incorporating breathing techniques into your bedtime routine can help you wind down and prepare for sleep. Here’s how to do it:

When it comes to breathing exercises for sleep, you can create discomfort instead of calm. Here are some things to keep in mind when breathing for sleep:

1. Don’t rush – Take each breath slowly and deeply.
2. Don’t force rigid patterns – Modify exercises to suit your comfort.
3. Don’t quit – Breathing exercises take time to become effective and instinctive, so be patient.
4. Don’t forget mindfulness – Make sure to focus on the now and clear your mind.

If you’re still struggling to fall asleep despite deep breathing, there are other ways that you can relax your body and mind:

• Incorporate meditation techniques to connect with your body and help you relax.
• Practise bedtime yoga to ease your nervous system.
• Listen to sleep sounds like white noise, rain sounds, or ASMR.
• Try the viral trend of mouth taping for sleep (with caution and medical guidance) to encourage nose breathing and reduce snoring.
• Make a nice sleep-inducing snack with a bedtime tea to help you sleep.

By introducing breathing techniques or other relaxation methods into your day, you can naturally destress and prepare your mind and body for restorative rest.