Breathing for Better Sleep: 19 Techniques to Try for a More Restful Night

Breathing is an essential function of our body that we often take for granted. However, the way we breathe can have a significant impact on our overall health and well-being, especially when it comes to sleep. Many of us struggle with getting a good night’s rest, whether it’s due to stress, anxiety, or other factors. Fortunately, there are various breathing techniques that can help improve the quality of our sleep and promote relaxation.

In this blog post, we will discuss 19 breathing techniques that you can try to achieve a more restful night’s sleep. These techniques range from simple diaphragmatic breathing to more advanced techniques like alternate nostril breathing. So, let’s dive in and discover the power of breathing for better sleep.

1. Diaphragmatic Breathing
Also known as belly breathing, diaphragmatic breathing is a simple technique that involves taking deep breaths using your diaphragm muscles. This type of breathing helps to slow down your heart rate and calm your mind, making it an excellent technique for promoting relaxation before bedtime.

2. 4-7-8 Breathing
Developed by Dr. Andrew Weil, 4-7-8 breathing is a technique that involves breathing in for 4 seconds, holding your breath for 7 seconds, and exhaling for 8 seconds. This technique helps to regulate your breathing and has a calming effect on the body, making it easier to fall asleep.

3. Box Breathing
Box breathing, also known as square breathing, is a technique that involves breathing in for 4 seconds, holding your breath for 4 seconds, exhaling for 4 seconds, and then holding your breath again for 4 seconds. This technique helps to reduce stress and promote relaxation, making it a great technique to try before bedtime.

4. Progressive Muscle Relaxation
Progressive muscle relaxation involves tensing and relaxing different muscle groups in your body to promote relaxation. This technique can be combined with deep breathing for a more effective relaxation experience.

5. Equal Breathing
Equal breathing, also known as sama vritti, is a technique that involves inhaling and exhaling for the same amount of time. This technique helps to balance the body and mind, making it easier to fall asleep.

6. Coherent Breathing
Coherent breathing, also known as resonance breathing, involves breathing at a rate of 5 breaths per minute. This technique helps to synchronize your heart rate and breathing, promoting a sense of calm and relaxation.

7. Alternate Nostril Breathing
Also known as nadi shodhana, alternate nostril breathing involves breathing through one nostril at a time. This technique helps to balance the left and right hemispheres of the brain and promote relaxation.

8. 5-3-7 Breathing
5-3-7 breathing is a technique that involves breathing in for 5 seconds, holding your breath for 3 seconds, and exhaling for 7 seconds. This technique helps to calm the mind and body, making it easier to fall asleep.

9. Pursed Lip Breathing
Pursed lip breathing involves inhaling through your nose and exhaling through pursed lips. This technique helps to slow down your breathing and promote relaxation, making it a great technique to try before bedtime.

Breathing for Better Sleep: 19 Techniques to Try for a More Restful Night

10. Humming Bee Breath
Also known as bhramari pranayama, humming bee breath involves breathing in through your nose and making a humming sound while exhaling. This technique helps to calm the mind and release tension, making it a great technique for promoting relaxation before sleep.

11. Three-Part Breath
Three-part breath, also known as dirga pranayama, involves breathing in deeply through your nose, filling up your belly, chest, and then upper chest, and exhaling in reverse order. This technique helps to calm the body and mind, promoting relaxation and better sleep.

12. Lion’s Breath
Lion’s breath, also known as simhasana pranayama, involves taking a deep breath in through your nose and then forcefully exhaling through your mouth while sticking out your tongue. This technique helps to release tension in the face and promote relaxation.

13. Ocean Breath
Ocean breath, also known as ujjayi pranayama, involves making a “ha” sound while exhaling through your mouth with a slightly constricted throat. This technique helps to calm the mind and promote relaxation, making it a great technique to try before bedtime.

14. 4-7-4 Breathing
4-7-4 breathing is a technique that involves breathing in for 4 seconds, holding your breath for 7 seconds, and exhaling for 4 seconds. This technique helps to slow down your heart rate and promote relaxation, making it an effective technique for better sleep.

15. Belly Breathing
Belly breathing, also known as abdominal breathing, involves taking deep breaths using your diaphragm muscles. This technique helps to activate the parasympathetic nervous system, promoting relaxation and better sleep.

16. Visualization Breathing
Visualization breathing involves imagining a peaceful scene while taking deep breaths. This technique helps to calm the mind and promote relaxation, making it an effective technique for better sleep.

17. 4-2-4 Breathing
4-2-4 breathing is a technique that involves breathing in for 4 seconds, holding your breath for 2 seconds, and exhaling for 4 seconds. This technique helps to slow down your heart rate and promote relaxation, making it a great technique to try before bedtime.

18. Counting Breaths
Counting breaths involves counting your breaths, focusing on the inhalation and exhalation. This technique helps to calm the mind and promote relaxation, making it an effective technique for better sleep.

19. Guided Breathing Meditations
Guided breathing meditations involve listening to a recording or a guided meditation that helps you to focus on your breath and promote relaxation. These meditations can be found online or through meditation apps, making it an accessible and effective technique for better sleep.

In conclusion, breathing is a powerful tool for promoting relaxation and better sleep. By incorporating these breathing techniques into your bedtime routine, you can improve the quality of your sleep and wake up feeling more rested and rejuvenated.