Breathing Techniques For Sleep
                     BREATHING 
TECHNIQUES 
FOR SLEEP
Eight Science-Based Breathing Techniques For 
Sleep
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2022
INTRODUCTION
Today's busy and fast-paced lifestyle 
full of financial constraints, long 
working hours, and personal stress 
can wear you down and make it very 
difficult to calm down, relax and get a 
good night's sleep. It can be 
frustrating, but when it's hard to fall 
asleep, breathing exercises can 
probably help.
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2022
Let’s take a 
look at 
these eight 
deep 
breathing 
exercises 
for better 
sleep
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2022
01 4-7-8 Breathing
• First, you need to place the tip of your tongue on the 
roof of your mouth just behind the top of your front 
teeth. Your language will remain there until the entire 
process is complete.
• Then part your lips and empty your lungs by exhaling 
through your mouth while hissing.
• Now close your lips and inhale through your nose for 
four seconds.
• Hold your breath for seven seconds.
• Exhale forcefully through your mouth for eight 
seconds while making a hissing sound. You can repeat 
this cycle at least four to five times.
• The 4-7-8 breathing exercise is based on yoga 
breathing exercises that help people relax and rest as 
it replenishes oxygen in the body and puts you to 
sleep.
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02 Bhramanayamari Pranayama
• Sit on the bed with your back straight. Now close your 
eyes and cover your ears with your thumb.
• Place your index fingers on your eyebrows and cover 
your eyes with the rest of your fingers.
• Now gently press the sides of the nose with your ring 
finger and try to focus on the eyebrow area.
• Close your mouth and take a deep breath in through 
your nose and make an "om" sound as you exhale 
through your nose. You can repeat this process at least 
four to five times.
• Bhramari pranayama is a yogic breathing exercise 
(pranayama) that has been shown to reduce heart and 
breathing rates (Study 1). It has a very calming effect 
and prepares your body for deep sleep.
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03 Diaphragmatic Breathing
• Lie on your back and put a pillow under your 
knees or you can also sit on a chair.
• Place your left hand on your chest and your 
right hand on your stomach. Now take a deep 
breath in through your nose and let your 
stomach rise as it fills with air.
• Exhale slowly with pursed lips (like blowing a 
whistle). Repeat this procedure several times.
• Diaphragmatic breathing strengthens your 
diaphragm and other lung muscles. It also 
helps to calm you down so you can sleep well.
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0T4hree-Part Breathing Exercise
• To practice this breathing technique, just 
take a deep breath.
• As you exhale fully, focus deeply on your 
entire body and how you feel as you 
breathe.
• After repeating this a few times, you 
need to slow down your exhalation until 
it is twice as long as your inhalation.
• This breathing exercise is popular with 
most people because it is very easy to 
practice.
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05 Alternate Nostril 
Breathing
• It is also called nadi shodhan pranayama.
• Sit on the bed with your legs crossed and your 
back straight.
• Place the right thumb on the right nostril and 
inhale through the left nostril.
• Hold for a few seconds and then close the left 
nostril from the ring finger and exhale through the 
right nostril. Now inhale through the right nostril 
and keep the left nostril closed.
• Hold for a few seconds and then close the right 
nostril from the right thumb and exhale through 
the left nostril. Repeat this cycle of slow breathing 
for a few more breaths.
• Studies (Study 3) have shown that practicing this 
deep breathing benefits people in reducing stress 
and anxiety.
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06 Buteyko Breathing
• Sit on the bed with your legs crossed and your 
mouth closed. Try breathing normally through 
your nose for 30 seconds.
• Now try breathing more deliberately through 
your nose. Then gently close your nose with 
your thumb and forefinger and also keep your 
mouth closed until you feel the need to inhale.
• Now again, keeping your mouth closed, take a 
deep breath and exhale through your nose.
• If you feel like you are hyperventilating, then 
Buteyko breathing can bring you back to 
normal breathing and relax you.
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07 Box Breathing
• Sit on the bed, keep your back straight and 
take deep breaths to the count of four. Be sure 
to fill your lungs with more air as you increase 
the count.
• Now you have to hold your breath to the count 
of four. And then you have to exhale through 
your mouth to the count of four. As you exhale, 
focus on emptying your lungs as much as 
possible. Repeat this procedure several times.
• Box breathing is a very common breathing 
technique practiced during meditation and 
powerful breathing exercises for anxiety. This 
technique can be used to calm you down 
before bed.
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08 Papworth Method
• Sit on the bed and keep your back 
straight. Now you need to inhale deeply 
and exhale to the count of four. You can 
do it through your nose or mouth; 
however, you must exhale through your 
nose.
• Focus on your belly as it rises and falls as 
you inhale and exhale. Listen to the 
sound of your breath coming from your 
stomach.
• This relaxing breathing technique will 
allow you to breathe more naturally. It 
also helps reduce yawning and sighing.
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CONCLUSION
Next time, you have trouble 
sleeping, try relaxing your 
mind using the above 
breathing techniques. This 
may help you fall asleep as 
your thoughts will start to 
unwind.
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2022
Thanks!
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Breathinigm aTgeecs hbyn Fiqreueepisk  For Sleep
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