At a glance
Breathing rhythm can significantly affect the nervous system and can either keep you feeling alert or help you calm down. There are several breathing exercises for sleep that use controlled inhale and exhale patterns to shift the body into a calmer state before bed. When paired with healthy sleep hygiene habits, breathing exercises can be a beneficial addition to any nighttime routine to help the body relax and encourage a more restful sleep.
How controlled breathing helps your body relax
Controlled breathing can be especially helpful for sleep because it directly influences the autonomic nervous system (ANS), which helps regulate automatic functions like heart rate, digestion, blood pressure, and respiratory function.
Two primary branches of the ANS help manage the balance between stress and relaxation: the sympathetic and parasympathetic nervous systems.
The sympathetic nervous system (SNS) powers the fight-or-flight response, which helps the body stay alert, focused, and ready to respond during times of stress or when a sudden burst of energy is needed, such as during an intense workout or a perceived threat.
The parasympathetic nervous system (PSNS) does the opposite, helping shift the body toward rest, digestion, and cellular recovery when it receives cues that it’s time to relax.
When you’re under stress, breathing often becomes more shallow and rapid, which can keep your heart rate up and amplify feelings of anxiety. This is why common relaxation techniques often incorporate a slower, more intentional breathing pattern.
When you deliberately slow down and breathe deeply and more rhythmically, using deeper, controlled breaths, you can help gently nudge the ANS away from a fight-or-flight response and toward a parasympathetic, rest-and-digest state.
Watch the video below to learn the best breathing exercise for sleep.
5 breathing exercises for better sleep
While sleep problems have many causes, feeling stressed or mentally alert before bed has a major influence on how easily you fall asleep and the quality of your sleep throughout the night.
Here are five breathing exercises that may help.
1. Diaphragmatic breathing
During elevated stress states, many people habitually switch to shallow breaths that primarily expand the upper chest.
Diaphragmatic breathing, also known as belly breathing, engages the large muscle beneath the lungs called the diaphragm, so the belly rises first on the inhale and naturally supports a fuller, calmer breath.
When you practice deep diaphragmatic breathing, the deep inhale can activate stretch receptors in the lungs, which send signals up the vagus nerve—the primary communication pathway of the PSNS.
As you follow this with a slow, relaxing breath out, it can strengthen that rest-and-relaxation signal, which may help slow your heart rate and ease physical tension, making it easier for your body to wind down for sleep.
Diaphragmatic breathing can be practiced on its own as a simple relaxation technique. It can also serve as a foundation for most breathing exercises, helping support their relaxing effects and making it easier to access a deeper, more complete breath.
How to do it:
- Place one hand on your upper chest and the other on your belly, just below your rib cage.
- Slowly breathe in through your nose, focusing on expanding your lower belly. Your bottom hand should rise while the hand on your chest remains relatively still.
- When you exhale, gently allow your stomach muscles to relax and your belly to fall. There’s no need to count your breath here—just keep the pace slow and comfortable.
2. Resonance breathing
Research published in Frontiers in Physiology suggests that slow, deep breathing at approximately six breaths per minute can enhance heart rate variability and promote what researchers call “baroreflex resonance,” in which your breathing rhythm matches the natural rhythm of your cardiovascular system.
This effect can help calm autonomic stress pathways, reduce physical arousal, and prime the body for sleep.
How to perform resonance breathing:
- Sit or lie down in a comfortable position and relax your shoulders.
- Gently inhale through your nose for about five seconds, then exhale through your nose for about five seconds.
- Keep your breathing smooth and unforced, aiming for a steady rhythm of roughly six breaths per minute.
Aim to practice this pattern for five to ten minutes at a time before returning to normal breathing. Each full breath cycle should feel smooth and gentle.
3. The 4-7-8 breath
This technique includes an extended breath hold, followed by a slow exhale to help deepen the relaxation response.
A study published in the European Journal of Integrative Medicine showed that undergraduate nursing students with poor sleep quality who used the 4-7-8 breathing method nightly for four weeks experienced significant improvements in sleep quality, specifically reducing the time it took to fall asleep, sleep disturbances, and daytime fatigue compared with controls.
“When you slow your breathing, you’re really pumping the brakes on your nervous system,” explains Dr. Berg. “This is why it can be so helpful before bed—it essentially tells your brain that it’s finally safe to relax and drift off to sleep.”
How to perform 4-7-8 breathing:
- Lie down or sit comfortably and bring your attention to the present moment.
- Rest the tip of your tongue at the top of your mouth behind your upper front teeth.
- Take a deep breath in quietly through your nose for four counts.
- Hold your breath for seven counts.
- Exhale slowly through your mouth with gently pursed lips for eight counts.
That is one cycle; repeat three to four times.
4. Box breathing
Box breathing, also known as square breathing, uses four equal phases, which makes it easy to remember and follow. It’s widely used to manage stress and steady the mind.
How to perform box breathing:
- Inhale slowly through your nose for a count of four.
- Hold the breath briefly for a count of four.
- Exhale for four counts.
- Hold breath again for four.
It can help to picture tracing the four sides of a square as you go. Repeat for five to ten cycles.
5. Alternate nostril breathing technique
The alternate nostril breathing technique involves breathing through one nostril at a time.
A study published in the Journal of Clinical and Diagnostic Research found that after six weeks of practicing alternate nostril breathing for 15 minutes daily, a five-minute session produced a statistically significant increase in parasympathetic nervous system activity.
How to perform alternate nostril breathing:
- Sit comfortably with your spine upright and shoulders relaxed.
- With your right or left hand (this example uses the right hand), extend your thumb and ring finger or your thumb and pinky, whichever is more comfortable.
- Let your middle fingers rest lightly on your forehead between your eyebrows, or fold them toward your palms so they rest comfortably.
- Use your thumb to close your right nostril and inhale slowly through your left nostril.
- At the end of the inhale, close your left nostril with your ring finger, release your right nostril, and slowly exhale through your right nostril.
- At the end of the exhalation, inhale through the right nostril.
- At the end of that inhale, close your right nostril with your thumb, release your left nostril, and slowly exhale through your left nostril.
That is one full breath cycle. Continue this pattern for 2 to 5 minutes.
Other nighttime habits to support better sleep
Breathing exercises can help the body shift into a calmer state, but they work best alongside other lifestyle and environmental changes that support a healthy circadian rhythm—the internal clock that signals whether the body should stay alert or prepare for rest.
Light exposure, high bedroom temperatures, late-night meals, and stimulating evening activities can all negatively impact the sleep cycle and make it harder to get a good night’s sleep.
In the evening, it can help to dim bright lights and avoid sources of blue light, such as cell phone or television screens. If these sources are unavoidable, wearing nighttime blue-blocking glasses with amber-tinted lenses a few hours before bed may help reduce blue light stimulation.
A research review published in Chronobiology International highlights that wearing blue-blocking glasses has been linked to improved sleep onset time in people with sleep disorders, jet lag, or irregular work schedules.
In the bedroom, it’s important to eliminate any potential disruptions from light, loud noises, or general discomfort by keeping the room cool and dark and reducing the risk of any jarring noises that could wake you from sleep. Keeping a consistent bedtime can also help the body adjust to a nightly routine and fall asleep faster.
It’s also beneficial to avoid large meals, caffeine, alcohol, intense exercise, and emotionally stimulating content too close to bedtime. These can keep the nervous system more active, making it harder to settle into a calm state.
When to see a doctor
Slow breathing techniques can support relaxation and contribute to better sleep, but they are not a treatment for sleep disorders.
Ongoing trouble falling asleep, inability to get quality sleep, frequent waking, breathing disturbances, or persistent daytime sleepiness may indicate a need for medical evaluation.
It’s especially important to consult a healthcare provider or sleep specialist if you notice loud snoring, gasping or choking during sleep, or breathing that stops and restarts during the night.
These may be signs of an underlying sleep-related breathing issue that requires professional care.
Key takeaways
- Breathing exercises use slow, controlled breathing patterns to help shift the body from alertness toward relaxation.
- Slow breathing can promote parasympathetic nervous system activity, which may make it easier to fall asleep and stay asleep.
- Diaphragmatic breathing, resonance breathing, the 4-7-8 breath, box breathing, alternate nostril breathing, and related breathing techniques can all support relaxation before bed.
- Breathing exercises for sleep work best when combined with good sleep hygiene habits, such as dimming lights, limiting evening stimulation, and keeping the bedroom cool and quiet.
- Persistent sleep problems, symptoms of sleep disorders, loud snoring, gasping, choking, or breathing pauses during sleep should be discussed with a healthcare provider or sleep specialist.
FAQ
- 1. What are the best breathing exercises for sleep?
- 2. How long should I practice breathing exercises before bed?
- 3. Can breathing exercises help me fall asleep faster?
