Breathing Techniques for Sleep

You can’t sleep if you don’t know how to relax and wind down. What better way than by learning some breathing techniques that you can use at night before drifting off? Sleep is an essential process for your body. It allows you to recharge while your brain gets rid of waste products, repair cells, and calm your nervous system. But because we live in a digital world, most of us don’t get enough shut-eye. Breathing helps you relax and soothe yourself through the night without any artificial aids like a humidifier or noise machine. You can do it anywhere—in bed, on a camping trip, or even just in your backyard! Here are some simple breathing techniques that will help you sleep easily:

Breathe in while saying “OM”

Breathing in while saying “om” is believed to bring about a sense of peace and calm. OM is the sound of the universe. It is the sound of the universe saying “everything is going to be all right.” By breathing this sound in, you are allowing yourself to experience a sense of calm and security. Having trouble falling asleep? If you keep thinking about all the things that need to get done tomorrow, you are going to have a hard time falling asleep. So, for tonight, set your alarms for tomorrow, so that you can have a little time off tomorrow. When you get into bed, close your eyes, and focus on breathing in and breathing out. It doesn’t matter which way you breathe in or out. But, when you breathe out, you want to softly say the word “relax” or “peace.” You can focus on your breathing while you relax, and soon, you will find yourself falling asleep.

Deep Breathing Exercises

Deep breathing exercises are particularly good if you have insomnia because they can relax your body, letting you fall asleep more easily. You can do these exercises while sitting or lying down in bed, or anywhere you want to be comfortable:

- Sit up straight. While sitting up straight, inhale for 4 seconds and exhale for 4 seconds. Try to do this three times. 

- Roll up and roll down. Next, lie down in bed, roll up from your stomach to your neck and then roll down from your neck to your stomach three times. 

- In Out. While lying in bed, inhale for 4 seconds and exhale for 4 seconds. Repeat this five times.

Count your Breath

If you have trouble focusing on your breathing, counting your breath can help you to focus on your breathing, and on the fact that you are doing it. Counting your breath can also be a good way to pass the time, distracting yourself from how long you’ve been sitting or lying in bed trying to fall asleep. Start at one and then focus on the next number, while breathing in and out the same way. 

- 1. Start counting when you breathe in. 

- 2. Focus on breathing out while counting to 2. 

- 3. Focus on breathing out while counting to 3. 

- 4. Focus on breathing out while counting to 4. 

- 5. Focus on breathing out while counting to 5.

Practice Mindfulness Meditation

Mindfulness is a very important part of the sleep process. When you are trying to fall asleep, you want to be more relaxed and calm than you are right now. So mindfulness meditation can help you to become more relaxed. Mindfulness meditation is about focusing on the here and now. It can help you to relax and let go of any excess unnecessary thoughts in your mind, which will help you to calm down, and also help you to be more focused when you are trying to fall asleep. Try to focus on your breathing, and on the room around you. Where are you? What are you doing? What is the temperature in the room? These are all things you can focus on while practicing mindfulness meditation to help you to relax and fall asleep.

Breathe Out while saying the word “Relax”

Breathing out while saying the word “relax” is believed to help you let go of tension and stress in your body. Whenever you feel the urge to scratch your nose, pull your hair, or do something that isn’t conducive to sleeping, breathe out while saying the word “relax.” When you are lying in bed, try to focus on your breathing and think about the word “relax.” Picture your muscles letting go of tension, and picture your muscles relaxing as you breathe out while saying the word “relax.” This can help to calm your mind and make it easier for you to relax and fall asleep.


Breathing is one of the key ways our bodies process oxygen, regulate temperature and eliminate carbon dioxide. There are many different breathing techniques that can help you relax and fall asleep, including breathing exercises, counting your breath, and mindfulness meditation. While breathing exercises can be done in a variety of ways, you can use them to help you to fall asleep. Counting your breath can be done in many different ways, but you can use it to help you to fall asleep. Practice mindfulness meditation to help you become more relaxed, and to fall asleep more easily.

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