Top 10 breathwork exercises for relaxation before bed
Struggling to fall asleep at night? You’re not alone. According to sleep experts, stress and overthinking are common culprits of restless nights. One simple and effective solution is breathwork. By practicing specific breathing techniques, you can calm your mind, reduce stress, and prepare your body for restful sleep.
Here’s a list of the 10 best breathwork exercises for relaxation, perfect for winding down before bed.
How does breathwork help with sleep?
Breathwork exercises are structured breathing techniques designed to regulate your nervous system and promote relaxation. According to the Sleep Foundation, slow, deep breathing activates the parasympathetic nervous system, also known as the “rest-and-digest” mode. This reduces your heart rate, lowers blood pressure, and eases anxiety, setting the stage for a good night’s sleep.
Benefits of breathwork for sleep:
- Reduces stress and anxiety
- Slows down racing thoughts
- Promotes relaxation and mindfulness
- Improves overall sleep quality
Now, let’s explore the top breathwork exercises that can help you fall asleep faster and enjoy deeper, more restorative sleep.
1. 4-7-8 Breathing Technique
What is it?
The 4-7-8 breathing method, developed by Dr. Andrew Weil, is a simple yet powerful exercise for relaxation and stress relief.
How to do it:
- Inhale through your nose for 4 seconds.
- Hold your breath for 7 seconds.
- Exhale slowly through your mouth for 8 seconds.
- Repeat for 4-8 cycles.
Why it works:
This technique slows your heart rate and clears your mind, making it easier to drift off to sleep.
2. Box Breathing
What is it?
Box breathing, or square breathing, is a technique often used by athletes and military personnel to stay calm under pressure.
How to do it:
- Inhale through your nose for 4 seconds.
- Hold your breath for 4 seconds.
- Exhale through your mouth for 4 seconds.
- Hold your breath again for 4 seconds.
- Repeat for 5 minutes.
Why it works:
This rhythmic breathing helps you focus and relax, which can ease you into a sleep-ready state.
3. Diaphragmatic Breathing
What is it?
Also known as belly breathing, diaphragmatic breathing engages your diaphragm for deep, calming breaths.
How to do it:
- Lie down and place one hand on your chest and the other on your stomach.
- Inhale deeply through your nose, ensuring your stomach rises while your chest stays still.
- Exhale slowly through your mouth.
- Repeat for 5-10 minutes.
Why it works:
This technique reduces tension and encourages a state of relaxation.
4. Nadi Shodhana (Alternate Nostril Breathing)
What is it?
A yoga-based breathing technique that balances the body’s energy and calms the mind.
How to do it:
- Close your right nostril with your thumb and inhale through your left nostril.
- Close your left nostril with your ring finger and exhale through your right nostril.
- Inhale through your right nostril, then switch and exhale through your left.
- Repeat for 5-10 minutes.
Why it works:
This practice promotes mental clarity and relaxation, making it easier to sleep.
5. Resonance Breathing
What is it?
Also known as coherent breathing, this method focuses on slow, even breaths.
How to do it:
- Inhale for 5 seconds.
- Exhale for 5 seconds.
- Continue for 10 minutes.
Why it works:
Resonance breathing harmonizes your heart rate and breathing, creating a sense of calm.
6. Progressive Relaxation Breathing
What is it?
A combination of breathwork and muscle relaxation to release tension.
How to do it:
- Inhale deeply as you tense a specific muscle group (e.g., your shoulders).
- Exhale and release the tension.
- Move through each muscle group from head to toe.
Why it works:
This method helps release physical and mental stress, paving the way for better sleep.
7. Humming Bee Breath (Bhramari)
What is it?
A calming yoga technique that uses sound to soothe your mind.
How to do it:
- Inhale deeply through your nose.
- As you exhale, make a humming sound like a bee.
- Repeat for 5 minutes.
Why it works:
The vibrations from the humming help reduce anxiety and promote relaxation.
8. Extended Exhale Breathing
What is it?
A simple technique where the exhale is longer than the inhale to calm the nervous system.
How to do it:
- Inhale through your nose for 4 seconds.
- Exhale through your mouth for 6-8 seconds.
- Repeat for 5 minutes.
Why it works:
This method signals your body to enter a state of rest.
9. Visualization Breathing
What is it?
Combines deep breathing with calming imagery.
How to do it:
- Close your eyes and imagine a peaceful scene, like a beach or forest.
- Inhale deeply, imagining the fresh air filling your lungs.
- Exhale slowly, visualizing stress leaving your body.
- Repeat for 10 minutes.
Why it works:
This practice helps quiet the mind and prepares it for sleep.
10. Pursed-Lip Breathing
What is it?
A technique that slows your breathing to reduce stress.
How to do it:
- Inhale through your nose for 2 seconds.
- Exhale slowly through pursed lips for 4 seconds.
- Continue for 5 minutes.
Why it works:
It enhances oxygen flow and helps you relax.
Tips for success with breathwork
- Create a calming environment: Dim the lights, remove distractions, and find a comfortable position.
- Be consistent: Practice these techniques nightly to train your body to relax.
- Pair with other sleep aids: Consider combining breathwork with aromatherapy or calming teas for enhanced results.
Additional ways to prepare for relaxing sleep
While breathwork is a powerful tool, there are other ways to calm the mind and body before bed. Taking a warm salt bath and using essential oils are particularly effective. Essential oils like neroli, lavender, chamomile, and patchouli are renowned for their calming and relaxing properties.
The College Green Sleep Easy collection offers a range of products infused with a custom blend of these pure essential oils and includes a bath soak, pillow spray, and reed diffuser, designed to create a soothing bedtime ritual that helps you unwind and sleep peacefully.
For even more tips to improve your sleep, check out the blog post, "A Ruffled Mind".
Final Thoughts
Breathwork is a powerful and natural way to improve your sleep. By incorporating these exercises into your nightly routine, you can create a sense of calm and set the stage for restful sleep. Remember, consistency is key, so give yourself time to find what works best for you. Sweet dreams!