Try These 5 Simple Breathing Exercises for Sleep

Struggling to nod off? Or waking up a few hours into your beauty sleep only to have difficulty slipping back into a slumber? Either way, sleep loss sucks.

5 Simple Breathing Exercises for Sleep

Belly Breathing

A form of diaphragmatic breathing, this technique involves breathing deeply into (yup!) your belly. As you do so, you should place your hand on your abdomen and "experience your belly expand into your hand on the inhale and contract on the exhale," says Perlus.

“One of the most significant benefits of diaphragmatic breathing most people have experienced is reduced stress,” she says. “Belly breathing can aid in reducing anxiety, depression, and stress while also relieving the emotional exhaustion and depersonalization that could be induced by job burnout.” And as you well know by now, the more relaxed you are, the more likely you are to fall and stay asleep smoothly. (See more: What Is Belly Breathing and Why Is It Important for Exercise?)

How to Practice:

1. Sit or lie down on the ground or the bed in a comfortable position.
2. Place one hand below the ribs, so that it's lying flat on your belly, and the other on your chest.
3. Take a deep breath in through the nose, allowing the belly to push your hand out slowly. Make sure your chest does not move.
4. With pursed lips, breathe out as if you were whistling. As you breathe out, you should use the hand on your belly to gently push all the air out as your abdomen goes in.
5. Complete this cycle about 3-10 times, taking your time and focusing on each one.
6. Once you finish, reflect on how you're feeling now that you've completed the exercise.

Yoga Nidra

Yoga nidra has been helpful for some people to fall asleep, says Dr. Dimitriu. It’s similar to meditation, but different in that with yoga nidra, you’re lying down and the goal is to “move into a deep state of conscious awareness sleep,” which is a deeper state of relaxation with awareness, according to the Cleveland Clinic. With meditation, you’re usually sitting up and in a “waking state of consciousness,” focusing your and letting thoughts come and go.

Yoga nidra is also generally very structured. It doesn't involve consciously controlling your breath, but rather simply becoming aware of your breath so it can slow down and become even.

How to Practice:

1. Select a guided yoga nidra video on the app or site of your choice. (Dr. Dimitriu suggests Peloton, Oura, or YouTube. His favorite is this 20-minute yoga nidra video on YouTube.)
2. Follow the guidance until you fall asleep.

Square Breathing

Sometimes called "box breathing,'" this breathing technique for sleep is another recommendation from Dr. Dimitriu. "Square breathing gives you something physical to focus on, and counting the seconds and synchronizing the breath can have a grounding effect and reduce the wandering of the mind," he explains. "In square breathing, the prolonged exhalation phase also results in the lungs pushing on the heart a bit, which in turn, makes the heart beat more slowly," thereby activating the parasympathetic nervous system to help you fall asleep.

How to Practice:

1. Breathe in for four counts.
2. Hold for four counts.
3. Exhale for four counts.
4. Rest for four counts.
5. Repeat, continuing for as long as you wish or until you drift off to sleep.

4-7-8 Breathing

Breathing in a 4-7-8 second pattern is a favorite of both Dr. Patel and Dr. Dimitriu. The technique came from Andrew Weil, M.D., who developed it as “a variation of pranayama, an ancient yogic technique that helps people relax as it replenishes oxygen in the body,” says Dr. Patel. It’s particularly easy to follow, making it a smart go-to for those who are just starting out with breathing exercises for sleep.

How to Practice:

1. Sitting with your back straight, place the tip of your tongue against the ridge of tissue just behind your upper front teeth and keep it there through the entire exercise. You will be exhaling through your mouth around your tongue; try pursing your lips slightly if this seems awkward.
2. Exhale completely through your mouth.
3. Close your mouth and inhale quietly through your nose for a mental count of four.
4. Hold your breath for seven counts.
5. Exhale completely through your mouth for eight counts.
6. This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths.

Alternate Nostril Breathing

“The alternate nasal or alternate nostril breathing exercise is also called nadi shodhana pranayama,” says Dr. Patel. “A 2013 study reported that people who tried nasal breathing exercises felt less stressed afterward.” And, again, reducing stress will help you chill out and be able to fall asleep. “When the parasympathetic nervous system is activated…your body enters a state of relaxation, and this relaxation is helpful and needed when trying to get to sleep,” she adds.

How to Practice:

1. Sit with your legs crossed.
2. Place your left hand on your knee and your right thumb against the right side of your nose.
3. Exhale fully then close the right nostril.
4. Inhale through your left nostril. Then close the left nostril with your ring finger. (If this is uncomfortable, you can use your pointer or middle finger.)
5. Open your right nostril and exhale through it.
6. Inhale through the right nostril, and then close this nostril with your thumb.
7. Open the left nostril, and then exhale through the left side. That's one cycle.
8. Continue this rotation for five minutes, finishing by exhaling through your left nostril.