One way to improve your sleep is engaging in breathing exercises before going to bed. Controlled breathing in the form of a series of slow deep breaths, can enable a sense of calm. Also known as Pranayamic breathing, it is believed to reduce stress in the nervous system and help prepare the brain for sleep by lowering excitatory stimulus. Try these breathing exercises to help you fall asleep!
Beginner Breathing Exercise
Beginner Breathing Exercise
Option 1 is a simple counting breaths exercise in which you count each breath or each cycle of inhalation/exhalation.
- Begin by inhaling slowly and gently through your nose.
- Then exhale slowly and gently through your mouth.
- Start by counting to a number that is comfortable with your breath. As you gain control, increase your count on inhale and exhale. Count up while completing each breath.
Intermediate Breathing Exercise
Intermediate Breathing Exercise: 4-7-8 Breathing
Option 2 begins by placing the tip of your tongue near the ridge behind your front two teeth; hold it in this location for the duration of the exercise.
- With your mouth closed, slowly inhale through your nose while counting to 4.
- Hold your breath while counting to 7.
- Open your mouth and exhale while counting to 8.
- Because of the location of your tongue, exhalation should cause a whooshing sound.
- Repeat this 4-7-8 cycle three more times.