Breathing for Better Sleep: Simple Techniques to Improve Your Rest
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There are days when I’ve just been tossing, turning, and staring at the clock for many hours, restlessly without falling asleep. I’ve heard the same story countless times from my friends – that they struggle to fall asleep, leaving them drained and unproductive the next day. Insomnia is hard, so I was keen to find natural ways to relax my body and control my racing mind to sleep faster. Then I understood that certain breathing techniques are scientifically proven to activate your relaxation response, help reduce stress, and push you to fall asleep faster. Even a few minutes of doing these breathing techniques has the potential to change your insomnia forever. So in this article, I’ve included the top ways to help you have a better sleep routine.
How do Breathing Exercises Help You Sleep?
People overlook breathing as just a bodily function to stay alive. But beyond that, breathing is a powerful regulator of our nervous system. You might’ve noticed how your breathing becomes shallow when you feel stressed or anxious. It’s because your sympathetic nervous system gets triggered to activate the fight-or-flight response. Now, breathing exercises can help to activate the parasympathetic nervous system, making your breathing slower and deeper. This branch of the brain is responsible for rest and relaxation, and it lowers your heart rate, reduces blood pressure, and signals your brain that it’s time to wind down. This is how breathing exercises can help you fall asleep. Several research studies have shown that slow and controlled breathing increases melatonin production, often called the sleep hormone, which improves your overall sleep quality.
Make Your Own Bedtime Routine
Incorporating breathing exercises into your bedtime routine can be a game-changer for your sleep quality. Now you might think it’s simple to practice. But it’s not only about breathing techniques, but it is also about creating an atmosphere of relaxation and tranquility that signals your brain to wind down.
Set the stage: You need to make your sleep environment as comfortable and serene as possible. This could also mean you might have to dim the lights, turn off electronic devices, cool down the temperature, or light a calming scented candle. Your goal before sleep is to create a space that feels peaceful and inviting.
Establish a routine: You need to perform your breathing exercises at the same time each night. This consistency can help signal your body that it’s time to start winding down for sleep. And make breathing exercises the very last thing you do before getting into your comfy sleep position.
Use tools to help: Incorporating tools for better breath control into your daily routine offers clear benefits of lung training, especially for those looking to enhance endurance and manage stress. Many users have found that using a breathing trainer to reduce stress can be a simple yet effective way to feel more centered. Consider using tools like Omhale.com, which is designed with advanced respiratory muscle training (RMT) technology to help you breathe better by actively engaging your breathing muscles. With consistency, it becomes easy to see how to improve breathing with daily practice, making it a smart addition to your collection of fitness tools that help with breathwork.
Choose your technique: You need to experiment with different breathing exercises to find the best one for you. You might find that certain techniques work for you and some don’t. Others may find other techniques that give them more relaxation. Remember, there’s no one-size-fits-all approach to relaxation and sleep.
Take your time: You have to keep in mind that this whole process takes time, so don’t rush through your breathing exercises. Take your time with each breath, focusing on the sensation of the air entering and leaving your body. This mindfulness can help to further promote relaxation and sleep readiness.
Five Breathing Exercises to Help You Sleep
Mindful Breathing
This is about focusing on the here and now. After lying down in your bed or sitting in your comfortable position, you need to bring your attention to each inhale and exhale. Let your thoughts rush in, but being mindful about your breathing can help to quiet down your mind and promote relaxation. It reduces stress hormones like cortisol, making it easier for you to relax and drift off.
- First, you need to have a comfortable position, either sitting or lying down
- Now, close your eyes and take a deep breath in through your nose, filling your lungs with air
- Try to exhale slowly through your mouth, releasing the breath in a controlled manner
- Continue this pattern, focusing your attention on the sensation of the breath entering and leaving your body
- If your mind starts to wander, gently bring your focus back to your breath
Counting Breaths
This is one of the easiest methods to help you fall asleep faster. You need to count each inhale and exhale to keep your mind focused. Even if you have wandering thoughts, you need to redirect them back to counting your breaths. This will help you calm down your mind and keep you away from unwanted worries or anxieties. If you find it difficult to keep track, follow these steps:
- As you inhale and exhale deeply into your belly, count each complete breath cycle from 1 to 5, then start back at 1 again
- You need to visualize each number and subvocalize it as you complete each breath. This keeps you anchored in the present
Bhramani Pranayama Breathing
This is an ancient yogic practice, otherwise known as humming bee breath. This breathing technique involves you making a bee sound while exhaling your breath. This humming sound helps bring a vibration to calm down your mind to relax. You also need to visualize tension leaving your body through the vibration. This way, it can reduce your unwanted stress and anxiety while alerting your brain to wind down.
Kumbhaka (4-4-8 Breath Counting)
Kumbhaka is a focused rhythmic breathing practice that helps you relax your mind. The gentle breathing improves your attention skills and will be helpful when you’re trying to sleep. All you have to do is pause at specific points as you breathe and keep the rhythm going so that it eventually lulls you to sleep. It’s very effective if practiced consistently, and you’ll be sleeping like a baby in no time.
- Start by lying down in a comfortable position
- You need to try inhaling oxygen for a count of 4
- Hold the breath at the top of each inhale for a count of 4
- Now, finally, release the breath slowly for a count of 8
- Repeat these steps a few times, and you’ll feel relaxed
Progressive Muscle Relaxation
This isn’t a breathing technique, but it involves you to focus on breathing while practicing muscle relaxation. In this method, you need to systematically tense each muscle group (feet, calves, thighs, etc) for five seconds, and then completely relax for 30 seconds. You also need to focus on breathing as you do these steps. Now you’ll notice the sensations of tension melting away, which can help you fall asleep faster.
- Try to inhale before you tense your muscles
- Hold your breath as you tense
- Finally, exhale fully as you relax the muscles
Conclusion
Sleep is a crucial part of your life that shapes your mood, your memory, and boosts your overall health. With the increase in technological use, we are witnessing a world where insomnia has become all too common. You don’t require medications or any tools to fall asleep, as mastering your breath can guide you towards a better sleep routine. You have to be mindful with each breath you inhale and exhale, alerting your brain to wind down. Try practicing these breathing techniques daily and make it a habit. Like always, consistency will help you transform your life to better days. Tonight, I hope you try out these techniques I’ve mentioned and settle in to have a sound sleep. Remember, let your breathing be slow and let it be deep, focus on each inhale and exhale, and sleep like a baby.