A Sigh of Relief: Breathing Exercises for Better Sleep

After long, demanding days, it’s common for our minds to kick into overdrive just as we try to rest. We’re supposed to be winding down, but instead our thoughts start racing, or worse, it wakes us up in the middle of the night.

While good sleep hygiene is important, there’s another simple, effective way to let go of the day and invite rest: controlled breathing.

When we take slow, intentional breaths (a deep inhale through the nose followed by a long, steady exhale through the mouth), we send a signal to the body and brain that we’re safe. This practice can slow our thoughts, relax our muscles, and create the right conditions for deeper, more restorative sleep.

Breathing practices are one of the simplest ways to help you ease into sleep, and they can be easily incorporated into any nighttime routine. You can make them a part of your wind-down routine, after a bad dream, or after a day that left your nerves buzzing. They’re also a far better choice than late-night doomscrolling. With every inhale and exhale, you signal to your body that it’s safe to let go and drift toward rest.

Why Breathing Matters for Sleep
Research from the Cleveland Clinic shows that intentional breathing physiologically prepares your body for sleep. Slow breathing activates the parasympathetic nervous system, which in turn reduces heart rate, blood pressure, and cortisol levels. It also helps anchor the mind in the present, reducing racing thoughts that keep you awake at night. An article published in Frontiers in Sleep Journal states that over time, regular breathwork has been shown to improve both sleep quality and overall well-being.

5 Breathing Techniques to Try Before Bed
Here are five science-backed breathing exercises you can do right from your bed. Try a few and see which works best for you.

1. 1. Diaphragmatic (Belly) Breathing
   Diaphragmatic breathing, also known as belly breathing, is a gentle technique that helps your breath become slower, deeper, and more relaxed.
   To try it, lie on your back and rest one hand on your chest and the other on your belly. Slowly inhale through your nose, feeling your belly lift while your chest stays still. Then exhale through softly pursed lips, allowing your body to release tension. Continue this rhythm for 5–10 minutes.

2. 2. 4-7-8 Breathing Method
   This exercise employs a steady pattern of inhaling, holding, and exhaling to calm anxiety and ease your body toward restful sleep.
   To try, inhale through your nose for 4 counts, hold for 7 counts, and exhale slowly through your mouth for 8. Repeat 3–4 times.

3. 3. Box Breathing (Square Breathing)
   Box breathing is a simple technique that pairs steady breathing with visualizing a four-sided box, with each side guiding the pace and pattern of your inhale, hold, exhale, and hold.
   Start by inhaling through your nose for 4 counts, hold for 4 counts, exhale for 4 counts, then hold again for 4. Repeat several rounds.

4. 4. Alternate Nostril Breathing (Nadi Shodhana)
   A yogic technique where you breathe in through one nostril and out through the other, helping balance the nervous system and create a sense of calm.
   Try this by closing your right nostril with your thumb and inhaling through your left for 4 counts. Close both nostrils briefly, then release the right and exhale. Switch sides and repeat for a few minutes.

5. 5. Coherent Breathing
   Coherent breathing is a gentle breath practice that slows your inhale and exhale to the same steady length. This balanced rhythm helps regulate the nervous system, lower stress, and promote a calm, relaxed state that’s ideal for winding down or preparing for sleep.
   Start by inhaling for 5 seconds and exhaling for 5 seconds, aiming for about 5–6 breaths per minute. This steady pace helps regulate your nervous system and prepares the body for sleep.

Making It a Habit
Consistency matters. Choose one or two techniques and practice them nightly, even on days you don’t feel stressed. Try doing them just before bed or when you wake up during the night.

Keep lights dim, screens off, and distractions to a minimum to reinforce your body’s natural rest cues. Don’t worry if your mind wanders; that’s normal. Every time you bring your attention back to your breath, you’re teaching your body how to rest again.

Over time, you’ll likely notice that you fall asleep faster, wake less often, and feel more refreshed in the morning.

When to Seek Extra Help
Suppose your sleep is still disrupted despite regular breathwork, whether you’re waking frequently, feeling tired even after a full night’s rest, or experiencing snoring. In that case, it may be beneficial to consult with a healthcare provider. Breathwork can be powerful, but it’s often just one part of a broader plan for better sleep.

Rest Easy
Sleep isn’t just rest, it’s repair. By practicing intentional breathing, you’re giving your body permission to slow down and your mind space to let go. With a little consistency, these simple techniques can help you drift off more easily, stay asleep longer, and wake ready to face a new day. So tonight, take a deep breath, and let it be your first step toward better sleep.