Struggling to Sleep? Try These Powerful Breathing Techniques

Sleep issues have become common due to various lifestyle and health-related factors. If you experience chronic stress, extreme work pressure, prolonged working hours, or ongoing financial pressure, you’re more likely to have difficulty sleeping naturally and peacefully at night.

While short sleep and disorders like insomnia may seem insignificant, they can have serious long-term effects on your well-being. Doctors often prescribe medications like pills or other treatments for severe insomnia cases, but alternative solutions also exist.

For better sleep, create an optimal environment with quality bedding, preferably organic. Adjust your bedroom lighting to support melatonin production. Practice relaxation techniques like deep breathing to help your body transition into restful sleep.

In this blog, we will discuss five breathing techniques that you can practice to improve your sleep.

5 Powerful Breathing Techniques for Relaxation and Better Sleep

1. 4-7-8 Breathing Technique

Image by drobotdean on Freepik | 4-7-8 Breathing Technique

It is one of the simplest yet most effective breathing techniques you can start practicing today. Before starting, part your lips gently and exhale completely to make way for a new breathing set. You may exhale with a ‘whoosh’ sound. Once done, do the following steps:

• Press your lips together gently and inhale through your nose to a count of 4
• Hold the inhaled breath for a count of 7
• Exhale slowly for a full 8 seconds, returning to the original state

This relaxing breathing technique is a Pranayama variation that helps people relax by replenishing oxygen in their bodies. If you’re new to breathing exercises, repeat this technique at least four times, gradually increasing the count as you get comfortable with the process.

2. Bhramari Pranayama

Bhramari Pranayama

People can start and end their day with this relaxing and rejuvenating breathing exercise as it instantly freshens up your mind, getting rid of accumulated stressful thoughts. Before you get started, sit in a comfortable position with your spine erect and take a few normal breaths after closing your eyes. Once you settle in this position and feel ready, do the following steps:

• Gently cover your ears with your hands and keep your mouth closed
• The index finger of both hands must be placed above your eyebrows, while the remaining fingers should rest over your eyes
• Put subtle pressure on your nose sides, focusing on your brow area
• Breathe out air slowly through your nose, while humming a gentle ‘Om’ sound
• Repeat it for at least 5 times

Regular practicing of Bhramari Pranayama can put your body in a relaxing state, preparing your mind and body for a restful sleep.

3. Three-Part Breathing Exercise

Image by benzoix on Freepik | Three-Part Breathing Exercise

You don’t necessarily have to follow complex breathing exercises that seem overwhelming or complicated to practice. If you’re looking for simple yet effective exercises, then we’d recommend following this three-part breathing exercise.

Follow the below-mentioned steps to get started.

• Take a long, deep inhale while sitting in a comfortable position or lying on your bed
• Exhale fully while focusing on how each release makes your body feel
• After a few initial rounds, slow down the exhale so it’s twice as long as the inhale

Many people prefer this breathing technique for its sheer simplicity. Even if you don’t get enough time to practice elaborate mindful techniques, you can start implementing this practice by reserving only five minutes daily.

4. Diaphragmatic Breathing Exercise

Image by benzoix on Freepik | Diaphragmatic Breathing Exercise

It’s a type of yogic breathing that helps destress your mind and body, making it easier to fall asleep. Also known as belly breathing, it stands out for its impressive impact. You should start by finding a comfortable position, sitting or lying on a flat surface. Once ready, follow the below-mentioned steps:

• Place one hand on your belly and the other on your chest
• Start breathing deeply through your nose, pushing the air into your belly.
• The inhaling should make your belly push your hand out while the chest remains unmoved
• Now, pucker your lips and exhale as if you’re whistling
• During exhaling, the hand should gently slide back as the belly squeezes in.

You can practice this technique at least three to ten times before going to sleep. Since this exercise aims to relax your body, analyze how each breathing set makes your body feel.

5. Alternate Nasal Breathing

Image by yanalya on Freepik | Alternate Nasal Breathing

Another easy yet impactful breathing technique to nurture peaceful sleeping habits is alternate nasal breathing, also known as Nadi Shodhana Pranayama. You can practice this breathing technique to feel calm. It promotes mindfulness and facilitates deep sleep. To get started, sit comfortably with your legs crossed and follow the below-mentioned steps:

• Place the left hand on your knee and your right thumb on your nose
• Exhale while closing the right nostril and inhale through your left nostril
• Now, uncover your right nostril and exhale from it, while covering the left nostril
• Continue it for five minutes and bring it to an end by exhaling through the left nostril

Practicing alternate nasal breathing can lower your stress, helping you sleep more easily and naturally. Since it aids in mindfulness, you can practice it during the morning before heading to work and at night before your scheduled sleep time for best results.

Sleep Like a Baby with These Powerful Breathing Exercises

Everyone needs quality sleep for adequate relaxation and rejuvenation. If you’re sleeping fewer hours for any reason, it can affect you the next day in the form of frequent irritation, poor work performance, inability to focus, etc. Hence, prioritize your sleep by consistently improving your sleeping habits and routines.

One of the easiest and most natural ways to promote sound sleep is regular practice of breathing exercises that calm you down and soothe your nervous system, preparing your body for a restful sleep.

You can start by practicing any breathing techniques discussed in this article for visible relief and results.