The Best Breathing Exercises to Help You Fall Asleep Faster

Ah, sleep! We all look forward to that peaceful moment, don’t we? But sometimes, no matter how exhausted we are, drifting off feels impossible. That’s where breathing exercises come in. With just a few simple techniques, you can train yourself to breathe deeply, relax your mind, and prepare your body for rest. Let’s dive into the best breathing exercises to help you fall asleep faster!

1. The 4-7-8 Breathing Technique

Made popular by Dr. Andrew Weil, this technique is simple yet incredibly effective. Here’s how to do it:

• Get into a comfortable position, either sitting or lying down.
• Close your mouth and inhale deeply through your nose for a count of four.
• Hold your breath for seven counts.
• Slowly exhale through your mouth for a count of eight.

Repeat this cycle a few times. It might feel a little strange at first, but with practice, it becomes second nature. You may even find yourself making this a nightly habit!

2. Diaphragmatic Breathing

Some people hear “diaphragmatic breathing” and think it sounds complicated, but it’s actually one of the most natural ways to breathe. Here’s how to do it:

• Lie on your back or sit comfortably in a chair.
• Place one hand on your belly and the other on your chest.
• Inhale deeply through your nose, feeling your belly rise.
• Exhale slowly, letting your belly fall.

This technique helps relax your body and calm your mind—especially after a stressful day.

3. Box Breathing

One of my personal favorites! In just four simple steps, you can clear your mind and settle into relaxation.

• Inhale through your nose for four counts.
• Hold your breath for four counts.
• Exhale slowly through your mouth for four counts.
• Hold again for four counts.

Repeat this a few times, and you’ll start feeling more at ease. Bonus tip: Pair this with a square of chocolate for the ultimate relaxation combo!

4. The 5-5 Breathing Technique

This method is super easy yet incredibly effective. Here’s how to do it:

• Get comfortable, either sitting or lying down.
• Inhale deeply through your nose for five counts.
• Hold your breath for five counts.
• Exhale slowly through your mouth for five counts.

This exercise helps quiet your mind and prepare you for deep sleep. Plus, taking just a few minutes before bed to focus on your breath can do wonders for releasing stress.

5. Just Listen to Your Breath

Sometimes, the best breathing exercise is simply tuning in to your breath. Close your eyes and focus on each inhale and exhale for a full minute. No fancy techniques—just mindful breathing. It’s a powerful way to slow down your thoughts and ease into rest.

Incorporating these breathing exercises into your bedtime routine can make a huge difference. Everyone’s body responds differently, so experiment to find what works best for you. Sleep is an art—master it with a little practice and patience!