TLDR: breathwork can help you fall asleep faster & a dedicated practice could help you feel more rested when you wake up. Scroll down for a 13-minute breath exercise to help you catch better Zzzzzz's tonight.
How’d you sleep? It’s a question I ask my husband every morning when he wakes up. And now I’m asking you - how’d you sleep last night? Like …. For real?
If your answer is ‘not very well’ then let me turn you on to a simple, free practice that might help you feel more rested, make it easier for you to fall asleep - and if you’re like me and you sometimes wake up in the night - it can help you fall BACK to sleep too.
Of course, I’m talking about breathwork.
Breathing exercises done consciously before bed offer a natural, powerful way to calm your nervous system and set the stage for deep sleep. This practice of breathwork is an intentional focus on your breath to influence your mental, emotional, and physical state. It’s an ancient tool that has been used for thousands of years to manage stress and anxiety, improve mindfulness, and even enhance sleep.
In this blog, we’ll explore two powerful breathwork techniques: breath awareness and extended exhales - designed to help you drift into deep, peaceful slumber.
So HOW does breathwork actually help you get better sleep?
Before diving into the specific techniques, let’s first understand why breathwork is such an effective tool for sleep.
Breath is one of the few bodily functions that can be both automatic and consciously controlled.
This unique ability allows you to use your breath as a bridge between the conscious and subconscious mind, influencing your nervous system in profound ways. When you're stressed or anxious, your breath becomes shallow and rapid, signaling to your body that it's in "fight or flight" mode. On the other hand, deep, slow breathing tells your body it’s safe to relax and unwind.
Breathwork activates the parasympathetic nervous system, the part of your body responsible for "rest and digest" functions. By consciously controlling your breath, you can signal to your brain and body that it's time to wind down, helping you transition from a state of alertness to one of relaxation, which is critical for deep sleep.
Now let’s explore how you can use breath awareness and extended exhales to deepen your sleep experience.
1. Breath Awareness: Anchoring Your Mind in the Present Moment
Breath awareness is the foundation of all breathwork practices. It’s a simple, yet powerful technique that helps you center your mind and body by bringing attention to the rhythm and flow of your natural breath.
When your mind is racing before bed, you might find yourself ruminating on the day’s events or worrying about tomorrow. Breath awareness helps you shift from these anxious thoughts to the present moment, allowing you to detach from stress and enter a state of relaxation.
How to Practice Breath Awareness:
Get comfortable: Lie down in bed or sit in a relaxed position with your spine straight.
Close your eyes and place one hand on your chest and the other on your abdomen.
Breathe naturally: Don’t try to control your breath at first. Just observe how it feels as you inhale and exhale. Notice where your breath moves in your body—whether it’s shallow in the chest or deep in the belly.
Focus on sensations: Tune into the sensation of the air entering and leaving your nostrils, the rise and fall of your chest, and the gentle movement of your abdomen. Pay attention to how your breath feels—cooler on the inhale and warmer on the exhale.
Stay present: When your mind wanders, gently guide your attention back to the breath without judgment. This practice not only calms your mind but also prepares your body for sleep by bringing it into a relaxed state.
This practice of simply noticing your breath helps quiet mental chatter and primes your nervous system for relaxation. By becoming more aware of your breath, you’ll also notice it begins to slow and deepen naturally, setting the stage for deeper sleep.
2. Extended Exhales: Activating Your Relaxation Response
The breath cycle consists of two main phases: inhalation and exhalation. While inhaling stimulates the sympathetic nervous system (associated with alertness and activity), exhaling activates the parasympathetic nervous system (which promotes relaxation).
By extending your exhales, you can send a signal to your body that it’s time to relax, allowing you to sink into a state of calm that’s perfect for deep sleep.
How to Practice Extended Exhales:
Find your rhythm: Begin by inhaling slowly through your nose for a count of four.
Extend your exhale: Exhale gently and slowly through your nose or mouth for a count of six or eight. The key here is to make your exhale longer than your inhale.
Repeat: Continue this cycle of breathing, gradually lengthening your exhale with each round. Focus on keeping your breath smooth and even.
Putting it into Practice
Creating a nighttime breathwork routine doesn’t have to be complicated. In fact, I created a simple exercise you can use tonight to help you fall asleep & feel more rested when you wake up. It’s just 12 minutes long and is one you can use over and over again to help you experience all the benefits of breathwork for better sleep.
Click below to watch along & then let me know how you slept in the comments below!!
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