Breathe To Sleep
The connection between the breath and sleep
Getting to sleep is like landing a plane. It’s a transitionary activity as opposed to an immediate event. And that’s because there are a range of physiological changes happening in your body to prepare it for sleep. Your heart rate needs to drops, your blood pressure lowers, your core body temperature gets cooler, your muscles relax, your breathing gets longer and deeper - essentially you’re activating the rest and relax mode of your body’s autonomic nervous system (otherwise known as the parasympathetic nervous system). Which is why if you’re stressed at night, it can become difficult to fall asleep. And that’s because your body may be in fight or flight mode (otherwise known as an activated sympathetic system).
So what can breathwork do to help?
While breathing isn’t going to solve all your problems and make you pass out immediately, purposeful deep diaphragmatic breathing (otherwise known as belly breathing) can help nudge you from a physiological sense, to sleep. When you utilize your diaphragm to breathe, you activate the parasympathetic nervous system and flip the switch off on that stress response system in your body.
Are all breaths created equal?
A lot of us naturally tend to be shallow chest breathers but for relaxation and sleep, you want to be taking deep belly breaths that will activate that relaxation response. A lot of us also tend to be mouth breathers, which is an inefficient way to get oxygen into the brain and bloodstream. When you are practicing deep breathing, ensure that you are breathing in and out of your nose or in through your nose and out of your mouth.
How to breathe for sleep
Lie down on your back with legs out or soles of the feet down with your knees up. Or, sit on a chair with your legs uncrossed and feet rooted to the ground. Hands can either be turned up and sitting on the arms of the chair or on your lap. If you’re leaning on the back of your chair, lift yourself up a bit and roll your shoulders back so your spine is straight. If your chin is pointed down, lift it up a bit so your neck is inline with your spine. Close your eyes completely or keep them open softly, focusing on a point in front of you.
Start by breathing in and out 4 times in your regular state. Pay attention to your breath - is it fast/slow? Deep/shallow? Is the inhalation shorter/longer or the exhalation shorter/ longer?
Close your mouth and take 4 breaths in and out of your nose or in through your nose and out through your mouth.
Start lengthening your breath by taking 4 deep breaths in and out - notice if your breaths are coming from the top of your chest or your abdomen. Focus on taking breaths further down in your diaphragm, so that your belly is expanding out like a balloon when breathing in and contracting (moving up and in towards the rib cage) when you’re breathing out. You can place a hand on your belly for feedback assistance.
Continue slowly breathing in and out for a count of 4.
Take one final deep, long breath in and a last deep, long exhalation out until all the air has been expelled from your lungs.
Open your eyes if they are closed. How do you feel? Do you notice any change in your mind or body? Do you feel any different than you did before the breathing exercise?
Sleep-promoting breathing techniques
-
This technique encompasses breathing in for a count of 4, holding your breath for a count of 4, exhaling for a count of 4, and holding your breath for another count of 4. Repeat the process for at least 4 rounds of breath.
-
This technique encompasses breathing in for a count of 4, holding your breath for a count of 4, exhaling for a count of 4, and holding your breath for another count of 4. Repeat the process for at least 4 rounds of breath.
-
This is a popular method for deep relaxation. Inhale for 4, hold your breath for 7, and exhale for a count of 8. Repeat at least 4 times. This is a bit more of an advanced technique so you may want to build up to these longer inhales and exhales if you are just starting your breathwork practice (eg. start by inhaling for 2, hold for 3, exhale for 4).
Helpful notes:
Just like any habit or skill, deep breathing needs to be practiced on the regular to gain the benefits. The more you practice diaphragmatic breathing during the day, the more likely this technique will become automatic at night, which may be beneficial for sleep.
Find one or two times throughout the day to practice, even if it’s only for a minute or two. Practicing deep breathing proactively instead of reactively can be an effective way to start the practice if you’re a novice. So choose a time where you feel calm and even a bit tired - your body will be more responsive to the activity.
When you’re comfortable with the process, build it into your nightly routine and/or use the practice if you’re having difficulty falling asleep or feel stressed or wired during the night.
