This article discusses the benefits of using breathing meditation to improve sleep quality, highlighting specific techniques, like the 4-7-8 breathing exercise, that can help reduce stress and promote relaxation before bed.
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Before discussing specific breathing techniques, we should first discuss what causes our stress: the sympathetic nervous system. The sympathetic nervous system is a complex structure of nerves that control your fight or flight response. When it is triggered, it affects many parts of the body including your heart, lungs, and ability to digest. The opposite of this is your parasympathetic nervous system. Ideally, these two systems would work in balance with each other but often the sympathetic nervous system can fire more. However, slow, controlled breathing helps engage your parasympathetic nervous system.
Box Breathing
The simplest introduction to breathing for better sleep is box breathing. Box breathing is a simple way to control your breath and relax. To begin, place yourself in a comfortable position. This could be sitting or laying flat on your back, closing your eyes if you feel drawn to do so, and then:
- Inhale, through your nose, for 3 to 4 seconds
- Hold this breath for 3 to 4 seconds
- Exhale, through your mouth, for 3 to 4 seconds
- Pause for 3 to 4 seconds
- Repeat this sequence for at least 5 minutes.
4-7-8 Method
The 4-7-8 breathing exercise is another productive way to relax. Similar to the box breathing method, start in the most comfortable position for yourself and then:
- Inhale, through your nose, for 4 seconds
- Hold this breath for 7 seconds
- Exhale, through your mouth, for 8 seconds
- Repeat this sequence for at least 5 minutes.
At first, it may be challenging to hold your breath and exhale for that long. Box breathing is a great starting point until you feel strong enough to move into the 4-7-8 method.
Breathing at a rate of 6 breaths per minute has been proven to combat insomnia. And it was found that roughly 35% to 50% of all adults struggle with symptoms of insomnia. Breathing exercises that include long, slow breaths, along with healthy and optimal sleep hygiene, can promote relaxation before bed. Sleep can be a powerful foundation for performance and recovery, hence finding the best sleep is important to finding your flow. To learn more about InnerFlow and are mediation and breathwork options, click here.
