It’s crazy to think how something you’re doing every day without thinking can be the thing that finally helps you drift off to sleep. The important part to note is we are breathing to activate your parasympathetic branch of your nervous system (rest and digest) so your body feels safe enough to switch off and you can fall to sleep.
Why Breathing for Sleep Works
When you’re feeling anxious, stressed, overwhelmed, alert (likely the reasons your struggling to sleep) your body is in an activated state. It is sending hormones and chemicals and messages around your body that there is a threat and so keeping your more awake. (Your body is clever, its not going to let you sleep through a perceived threat.) Your breath can be the one thing that intercepts and changes that. Your breath sends that beautiful signal to your body that it can slow down and relax – like a beautiful big exhale (excuse the pun) and you drift off to sleep. This also works to support you when you wake up at 3am and can’t get back to sleep.
Things to know before you start
Breathwork is the best natural tool to support yourself to sleep, but you can also support the breathwork with other simple supportive techniques before you start.
- Stop scrolling on your phone 60 minutes before going to bed (I can’t explain how much this helps)
- Make sure you space is quiet
- Turn down the lights – get yourself ready for sleep
- If there’s a lot on your mind, grab a pen and paper and write it all out. Park it for tomorrow so its not running around your head through the night.
Breath holds are not suitable for people who are pregnant or have serious health conditions.
Now lets get into the breathing techniques for sleep
1. Box Breathing
This beautiful technique is a simple inhale for 4 seconds, hold your breath for 4 seconds, exhale for 4 seconds and hold your breath for 4 seconds. This is great for reducing anxiety, improving focus and famously used by the navy seals.
2. 4-7-8 Breath
This is a GREAT one for sleep. Inhaling in for 4 seconds, holding your breath for 7 seconds and exhaling slowly for 8 seconds. This has a super calming effect on the body, slowing the heart rate down. Note, if the breath hold for 7 feels too long, shorten it to 4 seconds and build your way up.
3. Extended Exhales
This is so simple and so effective. Through this technique, you want your exhales to be longer than your inhales eg inhale 4, exhale 6 or inhale 4 out for 8 – all through the nose. The inhale activates the sympathetic branch and the exhale actives the parasympathetic branch of the nervous system – extending our exhale keeps that parasympathetic branch active for longer.
4. Diaphragmatic Breathing
Pop your hands just above your hips and allow that breath to move deep down into the stomach. Feel your ribs expand and belly inflate on the inhale and your ribs contract and belly soften on the exhale. This is a very grounding technique bringing you into the present moment.
5. Coherent Breathing
Simply breathing in and out of your nose for 5 or 6 seconds on the inhale and 5 or 6 seconds on the exhale. This brings in beautiful balance to the body.
6. Humming breath
My personal favourite. This is an inhale through the nose and hum on the exhale. This activate the vagus nerve, the main nerve of the parasympathetic branch. It also works on toning the vagus nerve. The feeling of the vibration through the body is beautiful and calming.
7. Breathe To Sleep Audios
Use specific audios curated for you to press play and be guided by someone else instead of remembering all the techniques yourself. You can access my free Breathe to sleep Audio below. Please note, most people comment they don’t get to the end of this audio, having drifted off already – no offence taken by me for not listening to it all)
Breathe Your Way To Better Sleep
Note that breathwork is a tool that builds over time, please don’t expect one attempt of using this audio will magically transform sleep overnight. (‘m not going to sell you a fad) I’ve created the audio so that over time, with consistent use, the body recognises the signals of safety that allows your body to drift off into that peaceful sleep.
You’re not a bad sleeper, your body has been on high alert for some time and using breathwork you’re going to let it know, everything is okay.
Final word from me – notice I say consistent use, if you miss a night, come back the second. We don’t aim for perfection, we aim for consistent impact.