10 Breathing Exercises To Help You to Fall Asleep

Tired of tossing and turning all night?

Explore these 10 effective breathing techniques designed to relax your mind and body, ensuring a restful night's sleep. Start sleeping better tonight!

1. 4-7-8 Breathing Exercise

1. Inhale through your nose for a count of 4.
2. Hold your breath for a count of 7.
3. Exhale completely through your mouth for a count of 8.
4. Repeat this cycle 4 times.

2. Diaphragmatic Breathing Exercise

1. Lie on your back with one hand on your chest and the other on your abdomen.
2. Inhale deeply through your nose, ensuring your abdomen rises more than your chest.
3. Exhale slowly through your mouth.
4. Continue for 5-10 minutes, focusing on the rise and fall of your abdomen.

3. Box Breathing also known as Square Breathing

1. Inhale through your nose for a count of 4.
2. Hold your breath for a count of 4.
3. Exhale through your mouth for a count of 4.
4. Hold your breath for a count of 4.
5. Repeat for 4-5 cycles.

4. Progressive Breathing Exercise

1. Inhale deeply, tensing a specific muscle group (like your feet).
2. Exhale slowly, releasing the tension in that muscle group.
3. Move progressively up your body, tensing and relaxing each muscle group.
4. Continue until you've relaxed all muscle groups.

5. Alternate Nostril Breathing (Nadi Shodhana) 

1. Close your right nostril with your thumb.
2. Inhale deeply through your left nostril.
3. Close your left nostril with your ring finger and exhale through your right nostril.
4. Inhale through your right nostril.
5. Close your right nostril and exhale through your left nostril.
6. Repeat for 5-10 cycles.

6. Buteyko Breathing Exercise

1. Sit comfortably and inhale gently through your nose for 2-3 seconds.
2. Exhale slowly through your nose for 3-4 seconds.
3. After exhaling, pause and hold your breath for a few seconds.
4. Continue breathing gently, repeating the cycle.

7. 3 Part Breathing (Dirga Pranayama)

1. Inhale deeply into your abdomen, feeling it expand.
2. Continue to inhale, filling your chest and then your upper chest.
3. Exhale completely, releasing from your upper chest, chest, and then abdomen.
4. Repeat for 5-10 minutes.

8. Mindful Breathing Exercise

1. Sit or lie down in a comfortable position.
2. Inhale deeply and slowly through your nose.
3. Exhale slowly through your mouth.
4. Focus your mind on your breath, noticing the sensation of air entering and leaving your body.
5. If your mind wanders, gently bring your focus back to your breath.
6. Continue for 10-15 minutes.

9. 5-5-5 Breathing Exercise

1. Inhale through your nose for a count of 5.
2. Hold your breath for a count of 5.
3. Exhale through your mouth for a count of 5.
4. Repeat for 5-10 cycles.

10. Resonance Breathing also known as Coherent Breathing

1. Inhale for a count of 5.
2. Exhale for a count of 5.
3. Continue this pattern, aiming for 5 breaths per minute.
4. Practice for 10-20 minutes.

Practicing these exercises regularly can help improve your ability to relax and fall asleep more easily.