Breathing Exercises

5 Breathing Exercises for Better and Improved Sleep

A lot of people face difficulties with sleeping due to reasons more than one. Now, there are a lot of ways to help you sleep better, some with medical help and some with natural ones. And one of the natural ways to help you sleep better is through breathing exercises. Read on to know more.

Sleep is of utmost importance because your body needs rest in order to function healthily throughout the day. Hence, so much preference is given to having a good night's sleep. However, there are a lot of people who find it difficult to get a good night's rest. And the reasons can be many, ranging from long hours of work days to stress, parenting burnout, etc. When it gets hard to sleep, you must focus on breathing a certain way. Yes, you read that right. There are many breathing exercises for sleep that will help you start sleeping better.

What Causes Sleep Disorders?

The causes of sleep disorders are many, however, the end result remains the same, where your body's natural sleep cycle and wakefulness during the day get disrupted or amplified. Some common causes of sleep disorders are as mentioned below (1):

- Depression and anxiety disorders

- Alcohol

- Ulcers

- Asthma

- Working night shifts

- Certain medications

- Ageing

Sleep Disorders

Benefits of Breathing Exercises Before Sleeping:

Practicing breathing techniques for sleep can benefit your health in the following ways -

- A message is sent to your brain that it's time to relax and calm down. And when you're relaxed, your body will naturally follow.

- Your heart rate slows down and your breathing becomes steady to a slower pace.

- Your brain focuses on controlling your breath instead of the chaos in your mind.

Breathing Techniques For Sleep:

Now that you know about the benefits of breathing exercises for sleep, let's take a look at all the techniques that you can master.

1. The 4-7-8 Breathing Technique:

This is an easy breathing technique to fall asleep.

Here's how to practice it -

Step 1: Exhale entirely before you press your lips together to inhale through the nose for 4 seconds precisely,

Step 2: Hold your breath for a total of 7 seconds,

Step 3: Exhale again for 8 seconds by making a whoosh sound,

Repeat this breathing technique to fall asleep 4 times when you begin and then work it up to 8 repetitions eventually.

4-7-8 Breathing Technique

2. The Three-Part Breathing Technique:

Your mind and body will feel at ease with this breathing technique to fall asleep.

Here's how to practice it -

Step 1: Inhale deeply,

Step 2: Exhale fully and focus on how your body feels,

Step 3: Repeat this a few times and slow down while you exhale to twice as long as you inhale.

3. Alternate Nasal Breathing Technique:

One of the best breathing techniques for sleep is this one.

Here's how to practice it -

Step 1: With your left hand on your knee, place your right-hand thumb against your nose,

Step 2: Exhale entirely and then close the right nostril,

Step 3: Inhale through the left nostril,

Step 4: Open your right nostril and exhale while closing the left one,

You can continue this exercise for 5 minutes before ending it by exhaling through your left nostril.

Nasal Breathing Technique

4. The Box Breathing Technique:

This is one of the most common breathing exercises for sleep.

Here's how to practice it -

step 1: Sit up straight in bed, inhale and try to push all the air out of your lungs,

Step 2: Slowly inhale, count to 4 in your head, and fill your lungs with more air with each number,

Step 3: Hold your breath for a few seconds,

Step 4: Exhale slowly through your mouth and focus on getting all the oxygen out of your lungs.

5. Bhramari Pranayama Breathing Technique:

You will love practicing this breathing technique to fall asleep.

Here's how to practice it -

Step 1: Shut your eyes and take deep breaths,

Step 2: Cover your ears with your hands and place each of your index fingers above your eyebrows with the other fingers over your eyes,

Step 3. Gently put pressure on the sides of your nose and focus on your brows,

Step 4: Shut your mouth and breathe out steadily through your nose while humming 'om'.

You can repeat this exercise 5 times to calm your mind and body.

Box Breathing Technique

Other than breathing techniques for sleep, you can also try some supplements. We insist you try the Saffola Fittify The Perfekt Gummies For Sleep Health. These gummies help you induce sound sleep and regulate a proper sleep cycle with ease. They are enriched with melatonin and contain no added caffeine which only works as a bonus to your regular diet.


People who suffer from sleep disorders might know how challenging it can be to get a good night's sleep. These breathing exercises for sleep are game changers. Even people who don't have any sleep disorders but still find it difficult to sleep can practice these breathing techniques for sleep. They don't cause any harm and will only help your mind and body feel calm and relaxed.


  • Is there a drink that can help you sleep better?

There are many bedtime drinks like warm milk and chamomile tea that can help you sleep well. In fact, for people who are insomniacs, it is recommended to use chamomile tea to feel relaxed.

  • Can I do breathing exercises every day?

Breathing exercises can be practiced every day. They are the most beneficial when you stay consistent with your practice.

  • Are breathing exercises for sleep good for heart patients?

Breathing deeply helps your muscles to oxygenate but can make it a little harder for your heart to work, which works in your favour. Breathing exercises for sleep can aid in improving blood circulation, lowering blood pressure, and also enhancing your mental outlook among other things.