Breathing Techniques for Better Sleep and Stress Relief

Breathing is the bridge between your body and mind. By learning structured breathing practices, you can calm your nervous system, reduce anxiety, and prepare your body for deep, restful sleep.

1. Diaphragmatic Breathing

This beginner-friendly technique lowers stress and helps oxygen flow smoothly through the body. It’s especially effective before sleep or after a stressful day.

• Steps: Place one hand on your belly, inhale deeply, let it rise, exhale slowly.
• Benefits: Relaxes muscles, improves oxygenation, lowers heart rate.
• Practice Tip: Start with 5 minutes nightly.

2. 4-7-8 Breathing

A powerful relaxation technique to quiet the mind and prepare for sleep.

• Steps: Inhale 4, hold 7, exhale 8.
• Benefits: Calms nerves, reduces anxiety, promotes deep sleep.
• Tip: Repeat 4–6 cycles before bedtime.

3. Alternate Nostril Breathing

This balances both sides of the brain, bringing harmony and calm.

• Steps: Inhale left nostril, exhale right. Switch sides.
• Benefits: Balances energy, reduces overthinking.
• Best Time: Evening for stress relief.

4. Box Breathing

Also called Square Breathing, this technique is excellent for focus and calm during high stress.

• Steps: Inhale 4, hold 4, exhale 4, hold 4.
• Benefits: Boosts focus, regulates breathing rhythm.

5. Progressive Muscle Relaxation

Pairing breathing with muscle release is a perfect recipe for deep rest.

• Steps: Inhale + tense muscles, exhale + release.
• Tip: Start from toes up to the head.

6. Ocean Breath

This calming breath uses sound to soothe the mind. Often used in yoga practice.

7. Resonant Breathing

A steady rhythm of 5–6 second inhales and exhales that balances heart rate variability.

🎥 Guided YogaEndless Video

Practice live with this guided video: