Breathing before Sleep

4 breathing techniques before bed

ॐ

Easily falling asleep is truly priceless.

Getting quality sleep is essential for overall health and well-being, yet many people struggle to wind down at the end of the day.

One effective way to relax the body and calm the mind before bed is through intentional breathing exercises.

Moderating the momentum of the breath moderates the momentum of the mind.

Regulated breathing helps reduce stress, lower heart rate, and signal to your nervous system that it’s time to rest.

Key cues as we head towards sleep:

• lowering body temperature internally and externally

• spend time with the eyes shut

• deep breathes into the low belly

• slow the pace of breathing and slow the pace of the mind

Here are 4 effective breathing techniques to try before bed:

Sitali Pranayama (Cooling Breath)

Sitali Pranayama is a cooling and calming breath that reduces stress and lowers body temperature, making it especially helpful for sleep. To practice:

• Sit comfortably and curl your tongue into a tube shape (if you can’t curl your tongue, purse your lips).

• Inhale slowly through the tube or pursed lips, feeling the cool air flow in.

• Close your mouth and exhale slowly through your nose.
  Repeat for 5–10 breaths. This technique helps reduce mental and physical tension, preparing you for restful sleep.

Diaphragmatic (Deep Belly) Breathing

Deep Belly breathing engages the diaphragm and promotes deeper relaxation. To practice:

• Lie on your back and place one hand on your chest and the other on your belly.

• Inhale deeply through your nose, allowing your low belly to rise.

• Exhale slowly through your mouth, feeling your belly fall.
  Focus on slow, steady breaths to soothe the nervous system and prepare for sleep.

Box Breathing

Box breathing is a structured method that promotes relaxation and mental clarity. It’s especially useful if your mind tends to race before bed. To practice:

• Inhale through your nose for a count of 4.

• Hold your breath for a count of 4.

• Exhale through your mouth for a count of 4.

• Hold for another count of 4.
  Repeat for several cycles. This balanced approach helps regulate your breathing and quiet mental chatter.

Aniloma Viloma (Alternate Nostril Breathing)

This yogic breathing technique helps balance the left and right sides of the brain, promoting mental clarity and relaxation. To practice:

• Close your right nostril with your thumb and inhale through your left nostril.

• Close your left nostril with your ring finger, release your right nostril, and exhale through the right side.

• Inhale through the right nostril, then switch sides and exhale through the left.
  Repeat for 10-15 rounds to calm the mind and body.

Incorporate these practices into your nightly routine, you can fall asleep faster, sleep more soundly, and wake up feeling more refreshed.

ॐ