Various Breathing Techniques to Help You Sleep Better

Having good sleep quality is something everyone hopes for, especially for those of you who often experience insomnia at night. Insomnia can certainly affect productivity the next day. In addition, the body becomes easily fatigued and immunity may decrease, making you more susceptible to illness.

One way to help you fall asleep at night is by practicing breathing techniques. When you try to breathe slowly and in a controlled manner, it affects the parasympathetic nervous system, encouraging your body to relax, reducing heart rate and blood pressure, and helping you feel sleepy. Regular breathing activates the relaxation response, stimulates the vagus nerve, and reduces levels of the stress hormones cortisol and adrenaline.

Here are several breathing techniques you can practice to help you sleep more soundly at night:

1. The 4-7-8 Technique

The 4-7-8 breathing technique, also known as “relaxation breathing,” uses a specific pattern of inhaling, holding, and exhaling the breath. This technique helps lower heart rate and blood pressure and increases the production of melatonin (the sleep hormone), which supports better sleep.

How to do it:

• Sit in an upright and comfortable position.
• Slightly open your mouth and exhale completely through your mouth.
• Close your mouth and inhale through your nose for a count of 4 seconds.
• Hold your breath for 7 seconds.
• Exhale slowly through your mouth for 8 seconds.

2. Belly Breathing

This breathing exercise, also known as abdominal or diaphragmatic breathing, helps slow down your breathing and promote relaxation, especially when you have trouble sleeping due to stress.

How to do it:

• Sit or lie down in a comfortable position. Place one hand on your chest and the other on your abdomen, slightly above your navel.
• Inhale deeply through your nose, keeping the hand on your chest still while the hand on your abdomen rises with your breath.
• As you exhale, allow the hand on your abdomen to slowly fall.
• Count each breath and feel your hands rise and fall as you breathe.
• Repeat several times until you feel calm and relaxed.

3. Bhramari Pranayama

Bhramari Pranayama is a type of pranayama in which you close your eyes and ears while producing a humming sound similar to a bee. This technique is also known as the “Humming Bee Breath.” The benefits of Bhramari Pranayama are wide-ranging, including stress relief, improved sleep quality, and increased self-awareness.

How to do it:

• Sit in a comfortable position, then close your ears using both thumbs.
• Place your index fingers above your eyebrows and use the remaining fingers to gently close your eyes.
• Take a deep breath, then exhale slowly through your nose while making a humming sound and focusing your attention on the area between your eyebrows.
• Repeat several times until you feel calm and relaxed.

4. Box Breathing

Box breathing is a technique that involves slow, deep breaths. It can improve performance and concentration while also serving as a powerful stress reliever. This technique is also known as square breathing. During the exercise, focus fully on the oxygen you inhale and exhale.

How to do it:

• Inhale slowly through your nose while counting to 4.
• Hold your breath for a count of 4.
• Slowly exhale through your mouth for a count of 4.
• After exhaling, hold your breath for the final count of 4.
• Repeat this breathing pattern as needed.

5. Alternate Nostril Breathing

A study in 2013 reported that people who practiced this breathing exercise felt less stressed afterward. This technique focuses on closing one nostril at a time to help control the speed and pattern of breathing.

How to do it:

• Sit in a cross-legged position.
• Place your left hand on your knee and your right thumb on your nose.
• Exhale completely, then close your right nostril.
• Inhale through your left nostril.
• Open your right nostril and exhale through it while closing your left nostril.
• Continue this pattern for about 5 minutes, and finish by exhaling through your left nostril.



Practicing these breathing techniques regularly can help your body relax and improve the quality of your sleep.