Breathing Techniques That Aid in Helping You Sleep

According to the American Sleep Association (ASA), insomnia is the most common sleep disorder. If you ever experience insomnia, you’re in the company of more than 30 percent of other adults who also experience it.

Our busy, fast-paced world and hectic schedules can make it difficult to unwind, calm down, and get restful sleep.

If you want to fall asleep better, one way to accomplish that is to try these breathing techniques.

Before Getting Started

There are several breathing exercises you can try to relax and fall asleep, but a few fundamental principles apply to all of them.

It’s always a good idea to close your eyes. This will help you shut out distractions. Focus on your breathing.

Each of these different exercises has slightly different benefits. Try them and see which one works best for you.

Soon you’ll be sleeping like a baby.

4-7-8 Breathing Method

In this breathing method, you’ll focus on breathing in 4 seconds, holding it in for 7 seconds, and then slowly exhaling for 8 seconds. You can do this exercise sitting or lying down. Here’s how to practice the 4-7-8 breathing technique:

1. Allow your lips to gently part.
2. Exhale completely, making a breathy whoosh sound as you do.
3. Press your lips together as you silently inhale through the nose for a count of 4 seconds.
4. Hold your breath for a count of 7.
5. Exhale again for a full 8 seconds, making a whooshing sound throughout.
6. Repeat 4 times when you first start. Eventually work up to 8 repetitions.

Dr. Andrew Weil developed this technique to help people relax while replenishing the body with oxygen.

Diaphragmatic Breathing Method

To do diaphragmatic breathing exercises:

1. Lie on your back and either bend your knees over a pillow or sit in a chair.
2. Place one hand flat against your chest and the other on your stomach.
3. Take slow, deep breaths through your nose, keeping the hand on your chest still as the hand on your stomach rises and falls with your breaths.
4. Next, breathe slowly through pursed lips.
5. Eventually, you want to be able to breathe in and out without your chest moving.

This technique slows your breathing and decreases your oxygen needs as it strengthens your diaphragm.

Three-Part Breathing Exercise

To practice the three-part breathing exercise, follow these three steps:

1. Take a long, deep inhale.
2. Exhale fully while focusing intently on your body and how it feels.
3. After doing this a few times, slow down your exhale so that it’s twice as long as your inhale.

Some people prefer this technique over others because of its sheer simplicity.

Box Breathing

To do this method correctly, remember that the goal is to focus on your breathing, mindful of how much oxygen you’re getting.

1. Sit with your back straight, breathe in, and then try to push all the air out of your lungs as you exhale.
2. Inhale slowly through your nose and count to 4 in your head, filling your lungs with more air with each number.
3. Hold your breath and count to 4 in your head.
4. Slowly exhale through your mouth, focusing on getting all the oxygen out of your lungs.

Numerous YouTube videos will demonstrate these techniques and others very well.

Breathing is one of the most forgotten natural things we do that is highly underrated. Breathing exercises can help you:

• relax
• sleep
• breathe more naturally and effectively

You can breathe your way to better health and sleep without buying a single device. What’s better than that?