How to Use Breathwork for Better Sleep

When was the last time you enjoyed a restful night’s sleep? Chances are you can’t remember, and you are not alone. For millions around the world, stress, anxiety, and the constant bombardment of digital stimuli have ruined our sleep patterns, leaving us tossing and turning all night.

While there are medications and supplements aplenty that promise sleep, there is a simple, all-natural method that actually works: breathwork for sleep.

What Is Breathwork for Sleep?

Breathwork is an ancient practice that varies the three components of our breathing: (1) inhaling, (2) holding air, and (3) exhaling. For thousands of years, practitioners have used deep breathing exercises to soothe their minds and reduce stress. Even recent studies in breathwork have shown the measurable effect deep breathing exercise has on our physical state. This includes:

• Enhancing parasympathetic activity by stimulating the vagus nerve. This also deactivates the sympathetic nervous system, responsible for our tense “flight or fight” response.
• Reducing heart rate and blood pressure
• Enhancing oxygen exchange
• Reducing stress hormones
• Increasing feel-good hormone levels like serotonin and dopamine

Further studies into the emotional and mental benefits of breathwork reveal even more benefits, including:

• Improving emotional regulation by creating a mindful space to recognize and process feelings
• Fostering a deeper connection between your mind and body. This helps you become more aware of tension and provides tools to release them.
• Calming the mind by clearing mental clutter and promoting a sense of peace

3 Deep Breathing Exercises for Sleep

Some breathwork techniques you can try tonight include:

4-7-8 Breathing Technique

• How to do it: Inhale through your nose for a count of 4. Hold your breath for 7 seconds. Then, exhale fully through your mouth for 8 seconds. Repeat this cycle three to four times.
• Why it works: By increasing oxygen exchange, this technique helps slow down your heart rate and blood pressure. This reduces the body’s stress response, encouraging relaxation.

Diaphragmatic Breathing

• How to do it: Lie comfortably on your bed with one hand on your chest and the other on your abdomen. Breathe in deeply through your nose. Let your abdomen rise while your chest says still. Exhale slowly through your mouth.
• Why it works: Also known as belly breathing, this deep breathing technique enhances oxygen flow and massages the internal organs. All this reduces stress and anxiety.

Alternate Nostril Breathing

• How to do it: Sit comfortably on your bed and close your right nostril with your right thumb. Inhale deeply through your left nostril, then close it with your ring finger. Open and exhale through your right nostril. Continue this pattern, alternating nostrils with each breath.
• Why it works: This practice balances the body’s energy, ensuring optimal airflow through both nostrils. This calms the mind, making it easier to fall asleep.

How to Sleep Better With Breathwork

To reap the benefits of breathwork every night, you need to integrate deep breathing into your nightly routine. Here are some easy ways:

• Create a Relaxing Environment: When practicing breathwork, create a distraction-free space. Dime or turn the lights off. Play calming music or use a white noise machine to further block out the external environment.
• Regularly Practice Breathwork: Spend 5-10 minutes practicing one or more of the breathwork techniques mentioned above every night. Focus on your breathing and allow your mind to let go of the day’s stresses.
• Set a Regular Schedule: Try going to bed at the same time every night so your breathwork practice becomes a habit. This consistency also helps regulate your body’s internal clock.
• Combine with Other Relaxation Techniques: Pair breathwork with other relaxation methods such as meditation, gentle yoga, aromatherapy, or a warm bath before bed. This will elevate the calming effect.

Sleep Better With Elemental Rhythm

For the ultimate restorative night’s rest, focus on your breathing. Breathwork offers a natural and incredibly effective way to release all the stress and tension in your mind and body, preparing you for the kind of sleep that restores and revives. No matter the deep breathing exercise you choose, the key lies in consistency. So try to incorporate breathwork into your nightly routine to reap its full benefits. Your body will thank you in the morning.

If you are looking for more breathwork guidance and support, visit Elemental Rhythm today. As an online platform dedicated to breathwork, we offer comprehensive resources and community support. Become a breathwork member today and embark on your journey to better sleep every night.