5 Simple Breathing Exercises to Help You Sleep Better Tonight
Feeling restless at night? Tossing and turning even though you’re exhausted? Sometimes the key to falling asleep isn’t in a pill or product — it’s in your breath.
These five simple, science-backed breathing exercises can help relax your nervous system, reduce stress, and gently guide your body into sleep mode.
Let’s get into them — you can start tonight.
1. 4-7-8 Breathing Technique
This powerful technique is based on ancient yogic practices and helps calm the mind in under a minute.
How to do it:
- Inhale through your nose for 4 seconds
- Hold your breath for 7 seconds
- Exhale slowly through your mouth for 8 seconds
- Repeat for 4 cycles
This method slows down your heart rate and activates your parasympathetic nervous system — your body’s natural “rest and digest” mode.
2. Box Breathing (a.k.a. Square Breathing)
Used by Navy SEALs and mindfulness coaches alike, box breathing brings instant calm and focus.
How to do it:
- Inhale for 4 seconds
- Hold for 4 seconds
- Exhale for 4 seconds
- Hold again for 4 seconds
- Repeat for 4–5 minutes
Pro tip: Visualize drawing a square with each step — this helps keep your mind from drifting.
3. Alternate Nostril Breathing (Nadi Shodhana)
This ancient breathing technique from yoga helps balance both hemispheres of the brain, promoting mental clarity and relaxation.
How to do it:
- Use your thumb to close your right nostril
- Inhale slowly through your left nostril
- Close your left nostril with your ring finger, open the right nostril
- Exhale through the right nostril
- Inhale through the right
- Switch again and exhale through the left
- Repeat for 1–2 minutes
This one is especially good for reducing anxiety before bedtime.
4. Diaphragmatic (Belly) Breathing
Shallow chest breathing triggers stress. Belly breathing activates deeper relaxation.
How to do it:
- Lie down comfortably
- Place one hand on your chest, the other on your belly
- Inhale deeply through your nose so your belly rises, not your chest
- Exhale slowly through your mouth
- Continue for 5–10 minutes
This technique is also great for calming the mind during nighttime awakenings.
5. Resonant Breathing (Coherent Breathing)
This technique involves slowing your breath to about 5 breaths per minute, a rhythm shown to reduce anxiety and promote deep sleep.
How to do it:
- Inhale for 5 seconds
- Exhale for 5 seconds
- Repeat for 10 minutes
You can use sleep or meditation apps with guided audio for this one — it’s perfect as a wind-down ritual.
🌙 Final Thoughts
You don’t need fancy equipment or supplements to sleep better — your breath is a powerful tool, available 24/7.
Try one of these exercises before bed tonight. Combine it with a calming bedtime routine, and you’ll be setting yourself up for deeper, more restful sleep.
🛏️ Want gear that complements these techniques? Check out our Best Sleep Aids section to build your perfect nighttime ritual.
