Breathing for sleep
Three gentle techniques for bedtime
If your mind races when your head hits the pillow, slow breathing can help you wind down. Here are three simple breathing exercises for sleep you can do in bed tonight.
When you’re stressed, breathing tends to become quick and shallow. Slowing it down, especially the out-breath, is linked with the body’s natural relaxation response. Focusing on your breath also gives a busy mind something gentle to follow instead of going over the day.
Breathing exercises work best as part of a calm bedtime routine: a regular bedtime, dim lights, and a break from screens and news before sleep.
In the free InnerMotion app, tap More, then Sleep Lantern. Breathe in as the light softens and breathe out as it grows, while the lantern slowly dims until the screen is completely dark. No sign-up, no adverts.
Any slow breathing with a longer out-breath can help. Try each of these and use the one that feels most comfortable for you.
A few minutes is enough for many people. You can also keep going until you drift off.
If poor sleep goes on for weeks or affects your day, talk to your doctor. Long-term sleep problems are common and there is help available.
Breathing exercises are a relaxation tool, not a treatment. If you feel dizzy or uncomfortable, stop and breathe normally. If you have a heart or lung condition, are pregnant, or have ongoing anxiety or sleep problems, it’s worth checking with your doctor first.
If it’s more than everyday pressure, you are not on your own. Free, confidential helplines in almost every country are listed at findahelpline.com. The World Health Organization also offers a free illustrated guide to coping with stress, “Doing What Matters in Times of Stress”.