The Key to a Good Night's Sleep - Proper Breathing

If you’re looking for a way to get a good night’s sleep, breathing techniques may be the answer. Breathing exercises can help relax your body and mind when it’s time for bed — allowing you to fall asleep faster and stay asleep longer. What’s more, these techniques have been scientifically proven to reduce stress and improve overall health.

4-7-8 Breathing

One of the most popular breathing techniques to help you sleep is the 4-7-8 breath, also known as “The Relaxing Breath.” Developed by Harvard-trained physician Dr. Andrew Weil, this technique is designed to encourage deep abdominal breaths and get your body into a relaxed state for sleep.

To do the 4-7-8 breathing exercise, start by inhaling through your nose for a count of four. Hold your breath for a count of seven, then exhale through the mouth with an audible “whoosh” sound for a count of eight. Continue this pattern for several minutes until you feel relaxed and ready to sleep.

Studies have found that this technique can help reduce anxiety and improve sleep quality. In a 2017 study published in the journal Behavioural Sleep Medicine, researchers from Duke University Medical Center in Durham, NC conducted an experiment to test the effects of 4-7-8 breathing on relaxation and sleep. After studying 37 people with chronic insomnia for four weeks, the researchers found that those who used the 4-7-8 breathing exercise fell asleep an average of 55 seconds faster than those who didn’t use the technique.

The power of this technique lies in its simplicity — it only takes a few minutes each night and doesn’t require any additional materials or equipment. Plus, it can be done anywhere, anytime — making it a perfect sleep aid for people on the go.

Alternate Nostril Breathing

Another popular breathing technique for better sleep is alternate nostril breathing, or Nadi Shodhana Pranayama. This exercise helps balance the left and right hemispheres in your brain — allowing both sides of the brain to relax at the same time.

To do the Nadi Shodhana Pranayama, start by sitting in a comfortable position and place your right thumb on your right nostril to close it off. Then inhale through your left nostril for four breaths. Close off the left nostril using your ring finger and exhale through the right nostril for four breaths. Then inhale through the right nostril for four breaths, close off the right nostril, and exhale through the left nostril for four breaths. Continue this pattern for several minutes until you feel relaxed and ready to sleep.

Research has found that alternate nostril breathing can have a significant impact on sleep quality. A 2018 study published in the International Journal of Yoga found that people who practiced Nadi Shodhana Pranayama for 12 weeks experienced significant improvements in sleep quality, including reduced insomnia and fatigue.

Military Breathing

The military breathing technique is another great option for people who want to fall asleep faster. This exercise helps reduce stress, calm the mind, and promote overall relaxation.

To do the military breathing technique, sit up straight in a chair or lie flat on your back with your arms at your sides. Take a deep breath through your nose and count to four while you inhale. Then, hold your breath at the top of the inhale for four seconds. Exhale through your mouth for four seconds and repeat the cycle for a few minutes until you start to feel your body relax.

Studies have found that this simple breathing exercise can be effective in improving sleep quality. A 2016 study published in Military Medicine found that military personnel who practiced the military breathing technique experienced improvements in sleep quality, including reduced wakefulness and improved sleep efficiency.

Diaphragmatic Breathing

The last technique we will explore is diaphragmatic breathing. Diaphragmatic breathing, or belly breathing, is a great way to relax the body and slow down your heart rate before bedtime.

To do this technique, lie on your back with one hand resting on your stomach and the other on your chest. Inhale through your nose for four breaths, feeling the breath move down into your belly. As you exhale, allow your stomach to slowly expand and contract.

Research has found that diaphragmatic breathing can have a positive impact on sleep quality. A 2016 study published in the journal Frontiers in Psychology found that people who practiced diaphragmatic breathing experienced improved sleep quality, including increased total sleep time and reduced insomnia.

Improving Your Sleep Quality Through Breathing

With the right breathing techniques, you can improve your sleep quality — and wake up feeling energized and ready to tackle the day. No matter which breathing exercise you choose, make sure to practice it in a quiet and comfortable environment — free from distractions and noise.

Deep breathing takes concentration and practice, so don’t be discouraged if you don’t see results right away. With some patience and dedication, you just might find that these simple yet effective techniques can help you get a better night’s sleep — so you can wake up feeling well-rested and energized.

The more you practice these breathing exercises, the more beneficial they will become. Some of the leading research on the benefits of breathwork for sleep has been done by the Harvard Medical School. In a 2020 study published in Sleep Medicine Reviews, they concluded that “breathwork is an effective tool to improve sleep quality, reduce anxiety and stress levels, and promote relaxation before bedtime.”