Breathing Exercises For Sleep

• Written by Ritika Malik

  Reviewed by Leena Khowal

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We’ve all had nights when sleep feels impossible—your mind won’t stop racing, your body feels tense, and the more you try, the harder it gets. The good news is that simple breathing techniques can help calm your nervous system and naturally prepare you for rest. These exercises slow your heart rate, ease tension, and quiet restless thoughts, making it easier to drift off. From ancient yoga-inspired practices to modern methods, such as the military breathing technique for sleep, there’s a style for everyone.

Let’s explore some of the most effective breathing exercises to help you sleep so you can wake up refreshed and energized.

Breathing Techniques

Below are a few techniques designed to slow your heart rate, ease tension, and bring on calm. These exercises are simple to learn and can quickly become part of your nightly routine.

4-7-8 Breathing Technique

The 4-7-8 method is a classic relaxation exercise that helps slow your breathing and signal your body it’s time to rest.

How to do it:

• Sit comfortably with your back straight.
• Place your tongue on the ridge just behind your upper front teeth and keep it there.
• Breathe out completely through your mouth.
• Close your mouth and inhale slowly through your nose for four counts.
• Hold your breath for seven counts.
• Exhale entirely through your mouth for eight counts.
• Repeat this cycle 3–4 times.

The key is to maintain the 4:7:8 ratio, even if you count faster initially. Over time, your lungs and body will adapt, helping you fall asleep faster.

Diaphragmatic (Belly) Breathing

This technique strengthens your diaphragm and promotes deeper, calmer breathing. It’s handy for reducing tension and helping you ease into sleep.

How to do it:

• Lie on your back with your knees bent and a pillow under your head.
• Place one hand on your chest and the other hand on your stomach.
• Inhale deeply through your nose into your belly. Your stomach should rise, while your chest remains still.
• Exhale slowly and thoroughly. Your stomach falls back down, but your chest remains relaxed.

Practice 5–10 minutes, 3–4 times daily. Once comfortable, try it while sitting upright—it’s a great tool to carry anywhere.

Buteyko Breathing Technique

Originally designed to enhance respiratory function, this method emphasizes gentle, controlled breathing and muscle relaxation.

How to do it:

• Sit comfortably with your back straight.
• Place your hands on your chest and breathe quietly through your nose.
• Pay attention to your lower chest movements while staying relaxed.
• After a few minutes, place your top hand in your lap and focus on relaxing your entire body—from your face and shoulders down to your legs.
• Continue this for about 3 minutes, then allow your breathing to return to normal.

This technique helps reduce over-breathing and trains your body to breathe more efficiently.

Box Breathing (Square Breathing)

A favorite among athletes and professionals, this method helps stabilize your breathing rhythm and alleviate stress.

How to do it:

• Inhale deeply through your nose for about 4 seconds.
• Hold your breath for 4 seconds.
• Exhale slowly for 4 seconds.
• Pause for 4 seconds before repeating.

Even just 2–3 minutes of box breathing can settle your mind and prepare your body for rest.

Alternate Nostril Breathing (Nadi Shodhana)

This yoga-inspired technique helps balance your energy and calm your nervous system.

How to do it:

• Sit comfortably and keep your spine straight.
• Rest your left hand on your lap and bring your right hand up to your nose.
• Place your index and middle fingers between both eyebrows.
• Close your right nostril with your thumb and inhale slowly through the left nostril.
• Close your left nostril with your ring finger, release your right nostril, and exhale.
• Inhale through the right nostril, hold briefly, then exhale through the left nostril.

Repeat this cycle 5–10 times to restore balance and calm before sleep.

The Military Sleep Method

The military breathing technique for sleep combines relaxation, deep breathing, and visualization to help you fall asleep even in stressful conditions.

Steps to follow:

• Muscle Relaxation – Lie on your back and consciously release tension from your head to your toes. Soften your jaw, drop your shoulders, and let your body sink into the bed.
• Deep Breathing – Focus on slow, steady breaths. Inhale deeply, exhale even more slowly. This floods your body with oxygen and quiets racing thoughts.
• Visualization – Picture yourself in a serene setting—floating in a canoe, relaxing on a beach, or gazing out at the mountains. Engage all your senses: sights, sounds, smells, and textures.

With practice and time, this technique trains your brain and body to associate relaxation with sleep. With the right exercises, you can guide your body into a deep relaxation.

>> Read More: 9 Tips for Using Aromatherapy for Better Sleep

Final Thoughts

Making these simple breathing practices part of your nightly routine can do wonders for your sleep and overall well-being. They not only help you relax but also ease stress—something that quietly affects your health more than you may realize.

Just as breathing exercises prepare your body for restful nights, health coverage gives you peace of mind when life feels uncertain. Therefore, protecting your health with a comprehensive health insurance plan is as important as building healthy habits.

Together, they create a balanced approach to live a healthier and stress-free life, both now and in the future.

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