exercises to help you fall asleep

For restful sleep, incorporate one (or all) of such breathing exercises into your regular nighttime ritual.

All of these exercises may be done by laying down on your back in bed with your eyes closed, except the first two.

1. Take a deep breath and relax.

Before going to bed, sit with your back upright and your head tucked somewhat forward for a bit of meditation. Read more on breathwork meditation to click here.

Increase the length of your breaths gradually. Count to one on your initial exhalation. Count to two, then three, and so on until you reach five. Start anew at one after your sixth exhale, held for a count of five. By following this pattern, you may keep your concentration on your breath rather than your anxiety.

Spend ten minutes meditating.

2. Breathing via both nostrils at the same time

When we’re thrilled or scared, we pant for a purpose. When you breathe through your mouth, your body is stressed; however, your body is calmer and more relaxed when you breathe through your nose.

With Nadi shodhana, a yoga breathing control method, you may tune in to your nose breathing. Sitting up, take a deep breath in through one nostril while softly closing the other with your finger. When you exhale, let go of your finger and breathe through the other nostril, obstructing the other.

3. Breathing via the diaphragm

Take five deep breaths with one hand on your lower belly and the other on your chest, inhaling for three counts and expelling for three counts.

Concentrate on the way your hand rises and falls in response to your inhales and exhales to clear your thoughts.

4. Breathing visualization

Imagine the air moving into your nose, through your entire body, and out again as you inhale. Imagine it passing through all of your muscles, all the way to your toes and fingertips, before returning to your exhalation.

Concentrating on your breathing engages your parasympathetic nervous system, which encourages it to relax, quiet down, and slow your heart rate in preparation for sleep.

5-4-6-7-8 Breathing slowly and deeply

To begin, place the tip of your tongue onto the ridge of tissue behind your top front teeth. Keep it there for the duration of the workout.

Exhale completely via your lips, generating a whoosh sound in the process. Then, for a count of four, seal your mouth and inhale through your nose. Hold your breath for seven counts. Exhale through your lips for a count of eight, generating a whoosh sound. Rep this process three times more. It’s ok if you can’t hold your breath for the entire duration at first. It’s all about the ratio, so start counting quicker and work your way up to slower breaths.

Dr. Andrew Weil, a Harvard-trained doctor and the technique’s creator claims that if you practice it twice a day for two months, you’ll fall asleep in under a minute!

6. Take a deep breath.

When you’re anxious, your body breathes quicker to take in more oxygen. Breathe out longer than you breathe in to trick your body into relaxing.

Inhale for three counts, then exhale for six counts. Feel free to experiment with the numbers you count, but the goal is to have a longer exhale than inhale. The autonomic nervous system is reset by slow, deep breathing like this, known as pranayama breathing.

7. The breath of a hummingbird

During this breathing technique, you make a buzzing sound, which yogis call “Brahman,” the Sanskrit word for bee.

Inhale deeply and slowly through your nose, then exhale slowly while making a humming sound with your throat. Close your ears with your index fingers as you exhale to intensify the sensation and focus on the buzz.