5 Breathing Techniques to Fall Asleep Faster

How Controlled Breathing Improves Sleep

Slow, deliberate breathing activates the parasympathetic nervous system, lowering heart rate and stress hormones.

The 4-7-8 Method

Inhale for 4 seconds, hold for 7, exhale for 8. Repeat 4-5 times to induce relaxation.

Diaphragmatic Breathing

Belly breathing (not chest) ensures full oxygen exchange and reduces tension.

Additional Techniques for Deep Relaxation

Box Breathing

Inhale-hold-exhale-hold, each for 4 seconds. Used by Navy SEALs to manage stress.

Alternate Nostril Breathing

A yoga practice that balances the nervous system and quiets the mind.

Progressive Muscle Relaxation + Breathing

Combine deep breaths with tensing/relaxing muscle groups for full-body calm.

Humming Bee Breath (Bhramari)

Gentle humming during exhalation creates vibrations that soothe the nervous system.

Guided Visualization Breathing

Pair breaths with mental imagery (e.g., waves) to distract from racing thoughts.

Consistency Is Key

Practice these techniques nightly to train your body’s relaxation response.