Breathing for sleep & rest

Counting your breaths gives your busy mind a simple job. It works a bit like a mini meditation, pulling attention away from worries and into the present.

Your heart rate naturally slows a little when you breathe out. That is why bedtime breaths, like 4-7-8 or “in 4, out 6,” make the out-breath longer than the in-breath.

Trying hard to fall asleep tends to keep you awake. Think of breathing as a way to rest your body. Even if sleep doesn’t come right away, lying calmly is more restful than lying tense.

NCCIH says multicomponent cognitive behavioral therapy is the treatment most strongly recommended for insomnia. It often includes relaxation methods such as progressive relaxation, abdominal (belly) breathing and guided imagery.

A clinical provider can recommend CBT-I along with a regular sleep schedule. The Insomnia & trouble sleeping guide explains how it works.

CDC healthy sleep habits

• Avoid caffeine in the afternoon or evening
• Avoid large meals and alcohol before bedtime
• Exercise regularly
• Go to bed and get up at the same time every day
• Keep your bedroom quiet, relaxing and cool
• Turn off electronic devices at least 30 minutes before bed

Try this in bed

1. Lie on your back or side. Let your arms rest loosely.
2. Take 3 soft sighs: breathe in through your nose, then let it all go through your mouth.
3. Put a hand on your belly. Do 2 to 3 minutes of slow belly breathing.
4. Make the out-breath longer: in for 4, out for 6, for a few minutes.
5. Let go of counting. Just feel your body getting heavier with each breath out.
6. If thoughts come, picture placing each one on a leaf and letting the next breath carry it away.

Counting breaths is a simple job for a busy mind. It is less “exciting” than worries, so your mind slowly loses interest and drifts.

How to do it

1. Breathe naturally, a little slower than usual.
2. On each out-breath, silently count down: 10, 9, 8…
3. When you reach 1, start again at 10.
4. If you lose count, no problem. Just start again at 10.

In 4-7-8 breathing, the out-breath is twice as long as the in-breath. The counting gives your mind a focus other than your worries, and the long exhale helps switch on your calming system.

How to do it

1. Rest the tip of your tongue against the back of your top front teeth.
2. Breathe all the way out through your mouth, making a soft “whoosh” sound.
3. Close your mouth and breathe in through your nose for a count of 4.
4. Hold your breath for a count of 7. Don’t strain.
5. Breathe out slowly through your mouth for a count of 8, with a “whoosh.”
6. That’s one round. Do 4 rounds in total.

It can help calm your mind before sleep. Practicing it regularly, even when you are not stressed, may help your body respond to stress more calmly over time.

This is the classic calming breath. It is simple, takes a few minutes, and can be done anywhere: standing, sitting or lying down.

How to do it

1. Get comfortable. Loosen anything tight around your chest or waist.
2. If sitting, rest your back against the chair and keep your feet flat on the floor, about hip-width apart.
3. Breathe in slowly through your nose. Let the breath drop down into your belly, only as far as feels easy. Don’t force it.
4. Some people count slowly from 1 to 5 as they breathe in. Getting to 5 can take practice.
5. Breathe out gently through your mouth, counting 1 to 5 again if it helps.
6. Keep going for at least 5 minutes.

For extra practice, Cleveland Clinic suggests starting with 5 to 10 minutes, 3 to 4 times a day, and building up slowly. Breathing out through pursed lips (like blowing on hot soup) helps slow the out-breath.

Waking up at 3 a.m. and worrying you won’t get back to sleep is very common. Instead of grabbing your phone, try a few minutes of slow breathing or the 4-7-8 breath (steps are in the 4-7-8 card in this guide).

If you are still wide awake after a while, the Sleep & mental health guide explains why getting up for a quiet, dim activity can help more than lying there.

Seeing the time can start a chain of thoughts about how tired you will be tomorrow. Turning the clock to face away, and leaving the phone out of reach, takes that trigger away.

When you wake

1. Notice you are awake. No need to check the time.
2. Let out one long, soft sigh.
3. Rest a hand on your belly and breathe slowly, a little longer out than in.
4. Count each out-breath down from 10 to 1, and start again.

Night-time worries often feel bigger than daytime ones. Some people keep a notepad by the bed to jot a worry down, then go back to slow breathing. The worry will still be there to deal with in daylight.

Breath pictures to try

• Place each thought on a leaf and let the next out-breath float it away
• Picture gentle waves flowing in and out with your breath
• Breathe in “I am,” breathe out “at rest”

The American Academy of Pediatrics suggests adding deep breathing to a child’s bedtime routine to help them wind down for the night.

Ideas

• Sleepy sloth: breathe as slowly as the slowest animal they can imagine
• Say goodnight to each body part with one slow breath out
• Breathe along with a slow, quiet song
• Blow out “pretend candles” on the fingers, one by one, slower each time

Teens need 8–10 hours of sleep, and the CDC suggests turning off devices at least 30 minutes before bed. A few minutes of slow breathing or a breathing audio can fill that gap.

Ideas teens may like

• Counting breaths down from 10 with the lights off
• Breathing along with slow, calm music
• Picking their own bedtime breath and trying it for a week

Lying or sitting with your child and breathing slowly yourself is a gentle way to help them wind down. Young children learn by copying.

Try it

1. Sit with your back supported and feet flat on the floor.
2. Loosen anything tight around your waist.
3. Breathe slowly into your belly, counting 1 to 5 in and 1 to 5 out if that is comfortable.
4. Keep going for about 5 minutes, then stretch and carry on.

After a poor night, it’s tempting to sleep in or nap for hours. Keeping to your usual wake-up time and using short breathing breaks can help you get through the day.

Lying on your back with your knees bent is the easiest way to feel belly breathing. Some people enjoy a short lie-down with slow breathing to recharge.

Drooling on your pillow, snoring, a dry mouth in the morning or feeling tired during the day can be signs of mouth breathing at night. Cleveland Clinic suggests talking to a healthcare provider if you notice these.

Loud snoring, very sleepy days, or someone noticing you stop breathing in your sleep are reasons to talk to your clinical provider. The Nightmares, shift work & sleep problems guide covers sleep breathing problems.