Quick Overview
Our Masterclass Breathwork for Better Sleep will help you experience the best techniques to help you fall asleep and enjoy a restorative night of sleep.
I used to believe I was just someone who didn’t sleep well...
One of those people. I’d lie in bed and feel my body aching for rest, but my mind would take a different path. Thoughts from the day would replay. Worries would circle. Even old songs would rise up and play quietly in my head. I tried the usual things. I stopped looking at screens. I drank tea. I added calming sounds to the room. Still, most nights, I was simply there. Awake, hoping for sleep to arrive.
The Prevalence and Impact of Poor Sleep
Sleep disturbances are a widespread issue. According to the Centers for Disease Control and Prevention (CDC), in 2020, 14.5% of U.S. adults reported difficulty falling asleep, and 17.8% had trouble staying asleep most days or every day in the past 30 days Furthermore, a study published in JAMA Network Open found that nearly 30% of adults experience trouble sleeping, with 27.2% reporting daytime sleepiness
Chronic sleep deprivation can impair cognitive function, weaken the immune system, and increase the risk of cardiovascular diseases It also affects mood, memory, and overall quality of life.
Breathwork: An Ancient Practice Supported by Modern Science
Breathwork, the practice of conscious and intentional breathing, has been utilized for centuries across various cultures to promote relaxation and well-being. Modern research supports its efficacy in improving sleep quality.
A study published in Scientific Reports found that presleep slow breathing increased delta power during deep sleep stages, indicating improved sleep quality Another study demonstrated that slow, deep breathing at a rate of 0.1 Hz (approximately six breaths per minute) can enhance parasympathetic activity and improve sleep onset latency and quality in individuals with insomnia
These findings suggest that breathwork can be a valuable tool for those seeking to improve their sleep quality naturally.
Breathing Techniques to Enhance Sleep
Consider incorporating specific breathing techniques into your nightly routine that can facilitate better sleep:
4-7-8 Breathing Technique
- Inhale through the nose for 4 seconds.
- Hold the breath for 7 seconds.
- Exhale through the mouth for 8 seconds.
- Repeat the cycle four times.
This technique, rooted in ancient yogic practices, helps calm the nervous system and promote sleep
Diaphragmatic & Soul Dimension Breathing
- Lie on your back with one hand on your chest and the other on your abdomen.
- Inhale deeply through the nose, ensuring the abdomen fills with breath and rises more than the chest.
- Exhale slowly through the nose or mouth.
- Feel the sensations of the breath flowing in and out of the body in a rhythmic motion.
- Continue for 5–10 minutes.
Diaphragmatic breathing enhances oxygen exchange and activates the parasympathetic nervous system relaxation response, aiding the body and mind to relax and easily fall asleep.
Alternate Nostril Breathing
- Try this just before lying down to go to sleep.
- Sit comfortably
- Breathe in through the nose.
- Block your right nostril with your thumb.
- Exhale and then inhale through the left nostril.
- Close the left nostril with your ring finger and release the right nostril.
- Exhale through the right nostril.
- Inhale through the right nostril, close it, and exhale through the left.
- Repeat the cycle for 3-5 minutes.
- Close the final round with an inhale through the right nostril.
- Exhale through both nostrils.
- Relax and feel the breath naturally flowing through both nostrils.
This practice balances the nervous system and can reduce anxiety, facilitating relaxation and better sleep.
Long-Term Benefits of Breathwork on Sleep Health
Regular breathwork practice not only aids in falling asleep but also improves overall sleep quality over time. A study involving a 30-day slow-paced breathing intervention showed significant improvements in subjective sleep quality and increased cardiac vagal activity, which is associated with relaxation and restorative sleep.
Additionally, combining mindful breathing with sleep-inducing exercises has been shown to significantly improve sleep quality, sleep latency, and reduce anxiety levels in individuals with insomnia
Implementing Breathwork into Your Nightly Routine
Set a Consistent Schedule: Practice breathwork at the same time each night to establish a routine.
Create a Relaxing Environment: Create a dark room where no light is entering. This sends a signal to your body and brain to relax. Eliminate distractions to help prepare your body for rest.
Choose a Technique: Experiment with the 4-7-8 breathing technique or diaphragmatic breathing. Find a fluid ease to your breathing that feels relaxing and free from strain.
Practice Mindfully: Focus on your breath and allow intrusive thoughts to melt away.
Be Patient: Like any new habit, it may take a little time to notice significant changes in your sleep patterns.
Embracing Breathwork Benefits for Restful Sleep
Breathwork offers a simple, accessible, and effective tool for improving sleep quality. By incorporating a breathing practice into your nightly routine, you will learn how to create a peaceful transition into sleep and support your overall health and well-being.
Experience the truly transformative benefits of breathing for sleep, energy, and emotional well-being with the All-Inclusive Breathing Membership.
