Breathing exercises for sleep and relaxation
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Simple breathing techniques offer a natural and effective way to relax your body, calm your mind, and support better sleep.
The techniques below are easy to learn, gentle on the body, and can be practised anytime you feel anxious, restless, or in need of a mental reset.
The 4-7-8 technique is particularly effective for promoting relaxation and better sleep. Sit comfortably with your back straight or lie down if that’s more comfortable. Place the tip of your tongue against the roof of your mouth, just behind your front teeth. Exhale completely through your mouth, making a soft whooshing sound. Close your mouth and inhale quietly through your nose for a count of four. Hold your breath for a count of seven. Exhale completely through your mouth for a count of eight, again making that soft whooshing sound. This completes one cycle. Repeat for three to four cycles initially, gradually working up to more as you become comfortable with the technique.
Box breathing offers another simple but effective approach. Visualise drawing a square in your mind as you breathe. Inhale for four counts as you draw the first side, hold for four counts as you draw the second side, exhale for four counts on the third side, and hold empty for four counts on the final side. This technique is excellent for moments when you feel anxious or overwhelmed.
Natural breath awareness requires no counting or special techniques. Simply sit quietly and pay attention to your natural breathing rhythm. Notice the sensation of air entering and leaving your nostrils, the rise and fall of your chest or belly, and the natural pause between breaths. When your mind wanders, gently bring your attention back to your breath without criticism.
Please speak with your GP or health professional before starting any new breathing or relaxation exercises, especially if you have a pre-existing respiratory or heart condition.