TLDR: If you can't sleep - try breathwork. It's easy, accessible and FREE. Top techniques you might find helpful include 4, 7,8 breath, box breath & deep belly breathing. I've got YouTube videos to show you how. Find them here: https://www.youtube.com/@lesliedraffin
We’ve all been there. It’s 2am and suddenly you're WIDE awake ... worrying about your to-do list, ruminating over worst-case scenarios & wondering about whether your coworker Carl thinks you're a total idiot because of that "weird" thing you said in the meeting last week.
You’ve got one foot dangling off the edge of the bed (because maybe that’s what’ll finally cool you down), you've flipped to the cold side of the pillow, but still the idea of sleep feels like a cruel joke.
Sound familiar? Before you reach for the melatonin or start Googling “how to fall asleep in 10 seconds” (we’ve all done it), let me introduce you to an ancient, simple, and free sleep hack that’s right under your nose: breathwork.
Yep, your breath can do WAYYYY more than keep you alive. With the right techniques, it can also help you unwind, quiet your racing mind, and prepare your body for deep, restful sleep. So, grab a pillow, get comfy, and let’s dive into why breathwork might just be the missing piece in your bedtime routine.
What is Breathwork, and How Can It Help You Sleep?
First things first—WTF is breathwork? In simple terms, breathwork involves consciously controlling your breathing to improve your physical, mental, and emotional health. It’s an ancient practice that’s found in many forms of meditation, yoga, and even modern therapeutic techniques. Breathwork helps regulate your nervous system, bringing you from "wide awake at 2 AM" mode to "I could fall asleep on a cloud" mode.
When it comes to sleep, breathwork can help in three major ways:
Calms the Nervous System: Stress and anxiety are two major sleep blockers, but by using specific breathing techniques, you can signal your nervous system to chill out. This activates your parasympathetic nervous system, which is essentially the “rest and digest” mode, telling your body it’s safe to relax and, yes, sleep.
Quiets the Mind: Ever notice how when you’re trying to sleep, your brain suddenly becomes the most chatty version of itself? Breathwork can help turn down the volume of those racing thoughts, allowing your mind to quiet down and ease into sleep.
Oxygenates the Body: Deep, intentional breathing helps to fully oxygenate your body. More oxygen means your muscles relax, your heart rate lowers, and your whole system gets the memo that it’s time to wind down.
The Science Behind Breathwork and Sleep
If you're still wondering, "But can conscious breathing exercises really help me sleep better?" the answer is yes, and science backs it up. Studies have shown that slow, deep breathing—especially when exhaling longer than inhaling—activates the vagus nerve, which helps put the brakes on your stress response. This decreases heart rate, blood pressure, and cortisol levels, all of which help prepare you for sleep.
Another fun fact: breathwork can boost the production of melatonin, your body’s natural sleep hormone. So instead of scrolling through Instagram, why not take a few mindful breaths before bed and let your body’s natural sleep aid kick in?
Breathwork Techniques to Try Before Bed
Now that you know how breathwork can help with sleep, let’s get practical.
Here are three easy breathwork techniques you can do tonight to help you drift off faster than counting sheep.
1. 4-7-8 Breathing
This is a classic and super easy-to-remember technique, perfect for calming the nervous system and preparing your body for sleep.
How to do it:
Inhale quietly through your nose for 4 seconds.
Hold your breath for 7 seconds.
Exhale completely through your mouth for 8 seconds, making a whooshing sound.
Repeat the cycle 4-6 times, and voilà—you’re on your way to dreamland.
Why it works: The long exhale is the star of this technique. It signals to your brain that you’re safe and can relax. Plus, the counting helps focus your mind and keeps those distracting thoughts at bay.
2. Box Breathing
Also known as square breathing, this technique is popular with Navy SEALs for a reason. It helps reduce stress, improves focus, and is a great way to hit the reset button before bed.
How to do it:
Inhale through your nose for 4 counts.
Hold your breath for 4 counts.
Exhale through your nose for 4 counts.
Hold again for 4 counts.
Repeat this square (or box) for 5-7 minutes.
Why it works: Box breathing creates a sense of balance and calm, helping your body and mind slow down after a hectic day. The holds between breaths also give you a chance to truly reset your nervous system.
3. The Diaphragmatic Breathing Technique (Belly Breathing)
This one’s perfect for deep relaxation and getting into a calm, meditative state before bed. It’s all about breathing deeply into your belly rather than your chest.
How to do it:
Lie on your back with one hand on your chest and the other on your belly.
Take a deep breath in through your nose, letting your belly rise (your chest should stay still).
Slowly exhale through your mouth, letting your belly fall.
Continue this deep, belly-focused breathing for 5-10 minutes.
Why it works: Diaphragmatic breathing taps into the body’s relaxation response, reducing tension, lowering your heart rate, and signaling to your body that it’s time for sleep.
Tips for Incorporating Breathwork Into Your Sleep Routine
Ready to make breathwork a nightly habit? Here are a few tips to help you create a sleep-friendly breathwork routine:
Set the Mood: Create a calming environment before bed. Dim the lights, turn off your devices (yes, Netflix can wait), and try adding some soothing music or white noise.
Consistency is Key: Try to do your breathwork at the same time every night, ideally as part of your bedtime wind-down routine. Over time, your body will begin to associate this ritual with relaxation and sleep.
Start Small: If 5-10 minutes of breathwork feels like too much, start with just 2-3 minutes. Even a few mindful breaths can make a big difference!
Pair with Other Somatic Healing Techniques for Ultimate Relaxation: Combine breathwork with a relaxing bedtime routine like legs up the wall, light stretching, reading, journaling, or a warm bath to maximize its effects.
Check out my Calming Breathwork Videos on YouTube & Say Goodbye to Sleepless Nights (and Hello to Better Zzz's)
I've created simple breathwork videos and meditations you can use RIGHT NOW to help calm your mind, relax your body, and create the perfect conditions for deep, restful sleep. The one below is designed to help you drop into deep sleep in just 10-minutes.
I hope this video - and the ones on my YouTube page HERE - help you connect more deeply with your breath so you find more nourishing sleep fast.
Leslie Draffin is an internationally certified somatic psychedelic guide and trauma-informed breath & meditation coach who specializes in helping you heal your mental health, overcome trauma and create the life you deserve. She does not condone the use of illicit substances and does not provide access to any illegal drugs. Her work aims to educate and reduce risk for those who choose to explore psychedelics for personal growth and healing.
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