Breathwork for

Sleep

Trouble falling asleep or staying asleep? You're not alone. Many of us struggle with sleep issues at some point in our lives. Breathwork can offer a natural and gentle approach to invite more restful nights and ease into slumber.

Understanding Sleep Challenges

In today's busy world, it's easy for stress and anxieties to keep us awake at night. Whether it's racing thoughts, a busy mind, or physical tension, sleep challenges can affect our well-being and leave us feeling depleted.

Conscious breathing can act as a bridge between your waking state and peaceful sleep.

Here's how:

  • Activates the Relaxation Response: Specific breathing techniques can calm your nervous system, slowing your heart rate and easing your body into a state of tranquility.

  • Reduces Anxiety & Stress: By focusing on your breath, you can gently shift your attention away from worries and anxieties, creating space for relaxation.

  • Releases Physical Tension: Mindful breathing can help you identify and release tension in your muscles, allowing your body to unwind and prepare for sleep.

Breathwork Techniques to Try

Remember, there's no pressure to be perfect. These techniques are about self-compassion, not achievement. Find what feels good for you, and be gentle with yourself.

    • Find a comfortable position, sitting or lying down.

    • Place one hand on your chest and the other on your belly.

    • Breathe in slowly through your nose, letting your belly expand while your chest stays relatively still.

    • Exhale gently through your mouth, feeling your belly soften.

    • Repeat for a few minutes, noticing the rise and fall of your breath.

    • Sit comfortably and close your eyes if it feels good.

    • Inhale quietly through your nose for a count of 4.

    • Hold your breath gently for a count of 7.

    • Exhale slowly through your mouth with a whooshing sound for a count of 8.

    • Repeat a few times, focusing on the rhythm of your breath.

    • Sit comfortably with a straight spine.

    • Use your right thumb to gently close your right nostril and inhale deeply through your left nostril.

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

    • Inhale through your right nostril, then close it and exhale through the left.  

    • Continue this pattern for a few minutes, observing the calming effect on your mind.

    • Sit or lie down comfortably.

    • Inhale slowly for a count of 4.

    • Hold your breath for a count of 4.

    • Exhale slowly for a count of 4.

    • Hold your breath for a count of 4.

    • Repeat for several cycles.

Tips for Incorporating Breathwork:

  1. Create a Bedtime Routine: Wind down with relaxing activities like reading or taking a warm bath before practicing breathwork. Removing technology an hour before bed can help.

  2. Practice Consistency: Aim to incorporate breathwork into your bedtime routine regularly for lasting benefits.

  3. Set the Mood: Dim the lights, reduce noise, and create a comfortable sleep environment.

  4. Be Patient: It may take time for your body to adjust to a new routine. Don't be discouraged if you don't see immediate results.

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