TLDR: breathwork is a holistic & ancient practice that can help you fall asleep more quickly & calm your nighttime anxiety. Scroll down for a guided practice you can watch right now to help you feel better fast.
I see you. Tossing and turning... trying (and failing) to fall asleep because your mind is racing, you can't quiet your thoughts & your ruminating over worst-case scenarios. Every time you look at the clock ... you think about how little sleep you're going to get if you don't... fall... asleep... right the F now ... and of course all that does is make you feel MORE anxious.
I know this all too well. In fact, this used to be ME not too long ago. So just know that babe, you are NOT alone.
Anxiety, especially at night, can rob you of your sanity, make you feel jet-lagged when you DO finally fall asleep & create a codependent relationship with your morning latte. But here's the GREAT news, I found a powerful and natural remedy you can practice anytime, anywhere to help you sleep better, dull those anxious thoughts & finally get the rest you crave. It's breathwork.
In this blog post, we’ll explore how breathwork ACTUALLY works to alleviate nighttime anxiety, improve sleep quality, and reconnect you with your body. You’ll also find a link to TWO of my YouTube videos that demonstrate simple & powerful somatic breathwork practices to ease your anxiety and prepare your body for rest.
What is Breathwork?
Breathwork is a broad term for intentional breathing exercises designed to improve your mental, emotional, and physical well-being. It involves controlling and regulating your breath in specific ways to influence your state of mind and body. By activating the parasympathetic nervous system—the system responsible for calming your body—breathwork can slow down a racing heart, lower stress hormones, and induce a deep sense of relaxation.
Breathwork for anxiety is particularly effective because it shifts your focus away from racing thoughts and into your body. This grounding effect helps alleviate feelings of overwhelm, making it an ideal practice for those who struggle with nighttime anxiety and difficulty falling asleep.
The Science Behind Breathwork for Sleep
When you're feeling anxious, your body's "fight-or-flight" response is triggered. This means your heart rate increases, your breath becomes shallow, and your muscles tense up—all signs of stress that make it harder to fall asleep. Practicing breathwork for sleep can interrupt this stress response by activating the body’s "rest-and-digest" system. This not only lowers your heart rate but also helps calm your mind, making it easier to drift into a peaceful sleep.
Several studies have shown that breathing exercises can improve sleep quality and reduce anxiety. A 2020 study published in Frontiers in Psychiatry found that participants who practiced slow, deep breathing experienced reduced anxiety and improved sleep patterns. This makes breathwork a highly accessible and effective tool for anyone struggling with nighttime stress and restlessness.
Three Breathwork Techniques for Nighttime Anxiety
On my YouTube channel, you'll find several videos where I guide you through powerful somatic breathwork practices that can help calm your mind, soothe anxiety, and prepare your body for sleep. These practices combine deep belly breathing, weighted belly breath, and legs-up-the-wall posture to encourage deep relaxation. I'll explain HOW to do them here and then you can watch my free videos to be guided through these practices.
1. Deep Belly Breathing (Diaphragmatic Breathing)
Deep belly breathing, also known as diaphragmatic breathing, is one of the simplest yet most effective breathing exercises for anxiety and sleep. This technique encourages you to breathe deeply into your belly rather than your chest, promoting full oxygen exchange, lowering blood pressure, and relaxing tense muscles.
How to practice deep belly breathing:
Lie down on your back with your knees bent and feet flat on the floor.
Place one hand on your chest and the other on your belly.
Inhale deeply through your nose, allowing your belly to rise as you breathe in.
Exhale slowly through your mouth, letting your belly fall as you release the air.
Repeat for 5-10 minutes, focusing on the sensation of your belly rising and falling with each breath.
This type of breathwork can be incredibly grounding, pulling your attention away from anxious thoughts and bringing you back into your body. It's also excellent for preparing your mind and body for sleep.
2. Weighted Belly Breath
Adding gentle pressure to your belly while practicing deep breathing can further amplify the relaxation response. A weighted object, such as a small pillow or a sandbag, placed on your abdomen can help deepen your breath and promote an even greater sense of calm. This technique is especially useful when anxiety makes it hard to fully relax, as the weight provides a soothing, grounding sensation.
How to practice weighted belly breath:
Lie flat on your back in a comfortable position.
Place a small pillow, blanket, or other soft, weighted object on your belly.
Close your eyes and begin deep belly breathing as described above, allowing the weight to gently rise and fall with your breath.
Stay in this position for 5-10 minutes, or until you feel a noticeable shift in your anxiety levels.
The gentle weight encourages slower, deeper breaths, which in turn signals to your nervous system that it’s safe to relax. This can help release tension and prepare your body for rest.
3. Legs-Up-the-Wall (Viparita Karani)
This restorative yoga pose is a great way to end your day and is especially helpful for those who experience restlessness or anxiety before bed. The legs-up-the-wall pose promotes circulation, reduces tension in the lower back and legs, and encourages a calming response in the body. Combined with slow, deep breathing, this pose can effectively quiet your mind and help you transition into a more restful state.
How to practice legs-up-the-wall with deep breathing:
Find an empty wall space and sit with your hips as close to the wall as possible.
Gently swing your legs up the wall while lying down on your back.
Relax your arms by your sides, palms facing up.
Close your eyes and begin practicing deep belly breathing, focusing on long, slow inhales and exhales.
Stay in this position for 5-15 minutes, allowing your mind and body to settle into relaxation.
This posture, paired with deep breathing, helps to calm the nervous system and soothe the mind, making it easier to fall asleep and stay asleep through the night.
Incorporating Breathwork into Your Nightly Routine
Now that you’ve learned these breathwork techniques for sleep, the key to success is consistency.
This YouTube video is one you can easily incorporate into your nightly routine to create a powerful, calming ritual that helps your mind and body wind down naturally.
The exercises in this video can all be done in bed, making it easy to integrate them into your evening routine.
Start by dedicating just 10 minutes each night to breathwork before bed. You can practice it solo or favorite & watch this video where I guide you through each practice step by step while demonstrating how to combine these techniques for maximum relaxation and anxiety relief.
Why Breathwork for Anxiety Works
Breathwork not only provides immediate relief from anxiety but also rewires your brain and nervous system over time. By regularly practicing these breathing exercises, you’re training your body to respond to stress in a healthier, more controlled way. Over time, this can lead to less nighttime anxiety, better sleep, and an overall improvement in your mental and physical health.
Breathwork for anxiety is a holistic, accessible, and gentle practice that anyone can benefit from. If you struggle with sleepless nights and racing thoughts, these breathing exercises can provide a powerful tool for calming your mind and easing you into restful sleep.
Final Thoughts
Breathwork has totally changed the game for me when it comes to nighttime anxiety. When I dedicate 10 minutes of my day to practices like the ones in this blog (and video) I find it so much easier to manage my stress, find deeper rest & get a great night's sleep. I hope you saw from the video linked above that these simple techniques like deep belly breathing, weighted belly breath, and legs-up-the-wall, really can make a major difference in your life (and in your stressed out nervous system) and invite relaxation into your nightly routine.
Be sure to check out my YouTube page for even more guided sessions to help you feel better fast. It's my hope that as you commit to making breathwork a part of your routine, you find that you not only sleep better but also feel more peaceful, grounded, and centered throughout your day.
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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