4 Proven Breathing Exercises for Sleep and Stress Relief

Over a third of Americans report not getting enough sleep. Many struggle to fall asleep or stay asleep. If this sounds familiar, breathwork for sleep might help.

Breathwork involves simple breathing exercises to calm your mind and body. This helps reduce stress and prepare you for rest. It’s a natural way to improve sleep quality.

Breathing exercises activate your parasympathetic nervous system. This system slows your heart rate and lowers blood pressure, promoting relaxation. A 2018 study in Frontiers in Human Neuroscience found breathwork promotes relaxation and reduces anxiety. This makes it an effective method for falling asleep.

Also known as "relaxing breath," the  4-7-8 technique activates the relaxation response. This decreases your heart rate and blood pressure. Doing so makes it easier to fall asleep.

Here’s how to practice breathing:

1. Breathe in through your nose for a count of 4.

2. Hold your breath for 7 seconds.

3. Exhale slowly through your mouth for 8 seconds, creating a whooshing sound.

4. Repeat this cycle up to four times.

A 2022 study explored how this controlled exhale lowers cortisol (stress hormone) levels. This promotes relaxation.

Box breathing combines controlled breaths with visualization. It's perfect if racing thoughts keep you awake.

The steps are:

1. Inhale slowly through your nose for 4 seconds.

2. Hold your breath for 4 seconds.

3. Exhale slowly through your mouth for 4 seconds, creating a whooshing sound.

4. Hold your breath again for 4 seconds.

5. Repeat this cycle as needed.

Box breathing is known to be beneficial in times of high-stress by offering a means for the body to self-soothe, A 2023  study in StatPearls Publishingsuggests it reduces anxiety and promotes relaxation.

This focuses on using your diaphragm to deepen your breaths, enhancing relaxation.  Diaphragmatic breathing is also known as belly breathing. This breathing practice can be a powerful tool for improving mental health.

1. Lie on your back with knees bent and one hand on your belly.

2. Inhale deeply through your nose, feeling your belly rise.

3. Exhale slowly through your mouth, feeling your belly fall. As you exhale fully through your mouth, try and let all thoughts drift away. This may lead to muscle relaxation.

4. Repeat for several minutes.

Used in yoga, alternate  nostril breathing known as pranayama breathing, balances the body and mind. Close your right nostril with your right pinky finger. Then slowly inhale through your left nostril. Studies suggest this practice helps create tranquility by reducing stress. This relaxed state prepares the mind and body for rest.

Regular breathwork as part of your  bedtime routine is key for better sleep. For noticeable results, consistency is crucial, even if it's just for a few minutes nightly.

Explore various breathing techniques to find what suits you. Begin with 5-10 minutes and gradually increase the duration as you become comfortable.

For optimal results, consider taking your CBD  CBN gummies about 30-45 minutes before beginning your breathwork practice. This timing allows the natural compounds to begin working as you move through your breathing exercises. The combination can help:

• Deepen your relaxation response

• Enhance the calming effects of breathwork

• Support a more restful night's sleep and improve  REM sleep

• Create a more consistent sleep routine

When you combine breathwork with  CBN and CBD, you're essentially creating a two-pronged approach to better sleep:

1. The breathwork activates your parasympathetic nervous system, naturally calming your body and mind

2. The CBN and  CBD work with your body's  endocannabinoid system to promote relaxation and support healthy sleep patterns

If you experience chronic sleep problems, consult a healthcare professional. They can provide additional guidance and support.  Bhramari pranayama can be a powerful tool that complements breathwork exercises.

Remember, setbacks happen. Consistency is key to getting your breathwork practice to benefit your overall wellness.

Sticking to a routine may help your mental health. Pay attention to your mood during the daytime as you keep your routine going.

Breathwork offers a natural, accessible way to enhance sleep quality and manage stress. It involves changing your breathing pattern to trigger the body’s calming response. This promotes restful sleep. Whether it's the 4-7-8 technique, box breathing, or another method, breathwork can potentially lead to better sleep and overall well-being.