Breathing Your Way to Better Sleep

Breath as Sleep Aid

The best breathing techniques for sleep calm your body fast—rest starts with air. Studies show slow breaths trigger relaxation.

4-7-8 Breathing

Inhale 4, hold 7, exhale 8—proven to lower heart rate, per research.

Practicing in Bed

5 rounds ease you into sleep.

Timing It Right

Start when lights dim.

Tip 1: Try 4-7-8

Slow pace calms nerves.

Tip 2: Sit First

Test it upright, then lie down.

Diaphragmatic Breathing

Belly breaths reduce stress, science says, aiding rest.

Hand on Belly

Feel it rise and fall slowly.

Tip 3: Belly Focus

Deep breaths for 5 minutes.

Tip 4: Pair with Calm

Add soft music for effect.

Daily Breath Habits

Regular practice boosts sleep long-term.

Tip 5: Midday Pause

2 minutes preps night rest.

Tip 6: Exhale Long

Lengthen out-breath to relax.