We’ve all had those nights. Where you turn off the lights, get into bed, and close your eyes, but instead of immersing yourself, your brain decides it’s the perfect time to replay the day’s conversations, make a to-do list for tomorrow, or imagine every possible “what if” scenario.
If you can’t turn off at night, it doesn’t necessarily mean you’re doing something wrong. Sometimes, even though your mind is ready to sleep, your nervous system hasn’t gotten the message yet.
The good news? A simple breathing technique for falling asleep can be the solution to getting your body into a more relaxed state, which promotes relaxation.
Deeper understanding of breathing
Simple breathing exercises almost anyone can practice at home. But if you’re curious about the connection between breath and the nervous system, want to help others use bnreathwork for health and healing, or discover how these practices are taught safely, check out SOMA’s Breathwork Facilitator Program to deepen their understanding or, for some, to learn how to lead others responsibly.
Why doesn’t your brain shut down when you go to bed?
Your body is constantly under the influence of various triggers throughout the day. Demands, deadlines, notifications, stressful conversations, caffeinated beverages, or even exciting things can trigger the fight-or-flight response throughout the day.
When you go to bed, your body is still feeling the effects of the day’s stress. Your heart rate may be slightly elevated, making it difficult to relax. This is where breathing comes into play.
How slow breathing can calm your nervous system before bed
Most biological processes occur automatically and involuntarily, but breathing is a process that we can control. Because of this, breathing acts as a special link between the mind and the nervous system.
Slow and controlled breathing, which means exhaling longer than inhalation and diaphragmatic breathing, stimulates the parasympathetic nervous system, known as the body’s mode of rest and digestion. This leads to a lower heart rate, a feeling of relaxation and better control of emotions. The vagus nerve, which plays a central role in this process, plays an essential role in the communication of these signals throughout the body.
Rather than forcing yourself to sleep, slow breathing creates the right environment for sleep.
A simple breathing exercise for sleep and try it tonight
If you are wondering which breathing exercises help you fall asleep, there is no one-size-fits-all answer, because what works for one person may not work for another. However, the most common exercise that works best is simply breathing, exhaling longer than inhaling.
Try this extended exhalation exercise:
- Lie down or sit comfortably and let your shoulders relax.
- Place one hand on your belly to feel your breath move into your diaphragm.
- Inhale gently through your nose to a count of 4.
- Exhale slowly through your nose or mouth for a count of 6-8.
- Continue for 5-10 minutes, holding your breath comfortably instead of forcing deep breaths.
This type of diaphragmatic (abdominal) breathing encourages slower breathing before bed and can help reduce the physical stress that often accompanies overthinking at night.
What about 4-7-8 breathing for sleep?
You may have heard of 4-7-8 breathing for sleep. This popular breathing exercise includes:
- Breathe in through the nose for 4 seconds.
- Hold your breath for 7 seconds.
- Exhale slowly for 8 seconds.
Many people have experienced calmness when using this technique, and this practice can help you relax by helping your parasympathetic nervous system to function. However, if you are uncomfortable holding your breath, you can easily skip the part where you are holding your breath and just focus on slow breathing with an emphasis on long exhalations.
Other calming breathing techniques before bed
Different breathing styles work for different people. You can also experiment with:
- Coherent breathing: steady breathing, about 5-6 breaths per minute.
- Box breathing: inhale, hold, exhale and hold, usually to maintain concentration.
- Basic Diaphragmatic Breathing: Allow the stomach to expand and contract as you breathe naturally.
If one method doesn’t work for you, try another. Not all techniques work for everyone, but there is something for everyone. The idea is not to breathe perfectly, but to develop a breathing routine that signals to the brain that it is time to relax.
When should you do breathing exercises?
Many sleep researchers recommend that people start winding down 15 to 30 minutes before bed. Consistently practicing slow breathing before bed, including on days when you feel sleepy, allows your body to get used to associating activity with sleep.
Adding breathing to other good sleep hygiene practices, such as reducing light exposure and maintaining an even bedtime, can only increase its effectiveness.
It’s takeaway
If you can’t slow down your mind, it may not be about changing your thinking. It may be creating safety for your body to rest.
If you take a few minutes to breathe slowly, with a long exhalation, you can help your body get to a more relaxed place, ready to fall asleep, and create the right space for relaxation, deep sleep. Try these simple breathing techniques for a week and experience the difference!
Safety Note: Practice breathing exercises comfortably sitting or lying down. Never exercise them while driving or operating machinery. If you feel dizzy, return to normal breathing.
Educational Disclaimer: This article is for educational purposes only and is not medical advice. If you experience chronic insomnia, persistent difficulty sleeping, or have been diagnosed with a sleep disorder, consult a qualified healthcare professional.
