Just as yoga and similar body movements can help settle your mind and body for sleep, breathing exercises can be a wonderful part of healthy bedtime ritual.
Try the 4-7-8 breathing technique, also known as the “relaxation breath.” Some say this method is so effective they can fall asleep in just a few minutes.
- Inhale for 4 seconds
- Hold for 7 seconds
- Exhale for 8 seconds
- Repeat for 4 cycles at first and work up to 8 cycles.
Breathing exercises can be done anytime of the day. Other benefits of breathwork beyond improving sleep:
- Improves focus and mindfulness
- Lowers blood pressure
- Fights depression
- Reduces cortisol
- Prevents cardiovascular disease
