7 Breathing Exercises That Naturally Improve Your Sleep

Last Updated on April 15, 2025 by Dr. Mansi Srivastava

Sleep is one of the most important pillars of good health. However, many people find it difficult to fall asleep at night. 

We are living in the modern era where people are burdened with work, as a result of which they are going through mild stress, anxiety, and poor sleeping habits.

But breathing exercises before bed can help you fall asleep.

In this blog, we will discuss 7 simple breathing techniques for sleep to improve sleep quality and help you wake up refreshed.

Things to Remember Before Starting Breathing Exercises for Sleep

Before diving into any breathing techniques for sleep, keep these simple tips in mind:

• Find a quiet space: A distraction-free environment will help you focus on your breath.
• Close your eyes: This encourages inward focus and helps block out external stimuli.
• Breathe through your nose: unless the technique instructs otherwise.
• Practice consistently: The benefits compound over time.

Now, let’s explore the best breathing techniques for sleep you can try tonight.

Why Use Breathing Exercises for Sleep?

Breathing is a natural function we often take for granted, but it’s one of the most powerful tools to regulate our nervous system. Conscious breathing helps:

• Reduce stress and anxiety
• Calm the mind
• Lower heart rate and blood pressure
• Prepare the body for deep rest

Studies[1] have shown that controlled breathing for sleep activates the parasympathetic nervous system, which is responsible for relaxation and sleep readiness.

Let’s explore these techniques in detail.

1. 4-7-8 Breathing Technique

Best for: Deep relaxation, reducing anxiety, and falling asleep faster.

The 4-7-8 breathing technique for sleep, developed by Dr. Andrew Weil, is one of the most popular and effective methods to wind down before bed.[2]

Steps:

1. Sit or lie down in a comfortable position.
2. Inhale quietly through your nose for 4 seconds.
3. Hold your breath for 7 seconds.
4. Exhale slowly through your mouth for 8 seconds.
5. Repeat the cycle 4 times initially, increasing to 8 cycles with practice.

This breathing exercises for sleep slows down your breathing and heart rate. It helps to shift your body into a relaxed and parasympathetic state that improves sleep quality.[2]

2. Diaphragmatic Breathing (Belly Breathing)

Best for: Activating the parasympathetic system, reducing stress, and promoting oxygen efficiency.

Also known as belly breathing, this sleep breathing technique focuses on engaging the diaphragm to promote full oxygen exchange.

Steps:

1. Lie down comfortably with one hand on your chest and the other on your belly.
2. Inhale deeply through your nose. Your belly should rise, while your chest remains still.
3. Exhale gently through your mouth, allowing your belly to fall.
4. Continue for 5–10 minutes, focusing on your breath.

Diaphragmatic breathing for sleep is scientifically proven to improve relaxation and reduce cortisol levels. [3],[4]

3. Buteyko Breathing Technique

Best for: Improving breath control, reducing breathlessness, and calming the mind.

The Buteyko Breathing Technique focuses on breathing for sleep lightly and calmly through the nose to maintain optimal CO₂ levels and promote relaxation.

Steps:

1. Sit in a relaxed position.
2. Inhale gently through your nose.
3. Exhale slowly and completely.
4. Hold your breath after the exhale for 5 seconds.
5. Resume normal nasal breathing.
6. Repeat for 5–10 minutes, increasing breath-hold duration gradually.

This breathing exercises for sleep trains your body to breathe more efficiently and have shown benefits in reducing anxiety and enhancing respiratory control.

4. Alternate Nostril Breathing (Nadi Shodhana)

Best for: Balancing the brain hemispheres, calming the nervous system, and clearing mental fog.

A powerful yoga-based sleep breathing technique, Nadi Shodhana has been practiced for centuries for its calming effects.[5],[6]

Steps:

• Sit upright in a comfortable position.
• Use your right thumb to close your right nostril.
• Inhale through the left nostril.
• Close the left nostril with your ring finger and open the right.
• Exhale through the right nostril.
• Inhale through the right nostril, then repeat the process in reverse.

Continue this for 2–5 minutes. A 2013 study found that alternate nostril breathing reduces stress and anxiety.[5],[6]

5. Box Breathing (Square Breathing)

Best for: Mindfulness, nervous system regulation, managing pre-sleep anxiety.

Box breathing for sleep is used by Navy SEALs and athletes to stay calm under pressure. It’s a structured breathing exercise for sleep that can quickly bring a sense of control and peace.[7]

Steps:

• Inhale for 4 seconds.
• Hold your breath for 4 seconds.
• Exhale for 4 seconds.
• Hold again for 4 seconds.

Repeat the cycle for 4–6 rounds. This exercise helps quiet the mind and stabilize emotions, especially before bedtime.

Clinical studies have linked the box breathing technique with improvements in sleep quality, especially among stressed individuals.

6. Bhramari Pranayama (Humming Bee Breath)

Best for: Stress relief, inner calm, sound vibration relaxation.

Bhramari Pranayama breathing for sleep involves a soothing humming sound that creates internal vibrations, helping to relax the brain and nervous system.[4],[8]

Steps:

1. Sit comfortably with your eyes closed.
2. Inhale deeply through your nose.
3. Exhale slowly while making a gentle humming sound, like a bee.
4. Focus on the vibration in your head and chest.
5. Repeat for 5–7 rounds or until you feel deeply relaxed.

Several studies support the bhramari breathing exercises for sleep, which improve sleep quality and reduce perceived stress.[8]

7. Three-Part Breathing Exercise (Dirga Pranayama)

Best for: Cultivating present moment awareness, letting go of thoughts.

While not a structured technique like the others, 3-part breathing for sleep is a yogic breathing[9] method that grounds and relaxes you. It involves simply observing your breath and thoughts without judgment.

Steps:

• Sit or lie comfortably with eyes closed.
• Inhale deeply, first filling your lower lungs (belly expands), then your mid-lungs (ribcage expands), and finally your upper lungs (chest rises).
• Exhale in reverse order: release from chest, ribs, then belly.
• Keep the breath smooth and continuous.
• Repeat for 5–10 minutes.

Practicing this breathing for sleep for 10–15 minutes before bed trains your brain to be present and calm, reducing racing thoughts and promoting sleep.

Additional Tips to Maximize Results

Some of the tips given below will be like icing on the cake for your breathing exercises for sleep:

• Practice your chosen sleep breathing technique every night at the same time.
• Pair your breathing with light stretching, calming music, or aromatherapy.
• Avoid stimulants before bed, such as caffeine or intense screen time.
• Use an app or timer to guide your breathing for sleep if needed.

Final Thoughts

Breathing techniques for sleep are natural, safe, and effective ways to support restful sleep. Whether you’re dealing with stress-induced insomnia or general restlessness, these simple methods can reset your system and ease your mind.

Start with the breathing exercises for sleep that feel most comfortable, and gradually explore others as you build your sleep routine. With regular practice of breathing for sleep, you’ll notice improved sleep quality, reduced anxiety, and better energy during the day.

Soon, falling asleep might just become the most relaxing part of your day.