Breathing exercises to fall asleep

Breathe in, breathe out - fall asleep! Calming breathing techniques can help with relaxation and help you fall asleep in the evening. We will show you various breathing exercises that are particularly well suited to help you fall asleep stress-free.

Table of Contents

  1. Relaxation and calming down before going to bed
  2. The best breathing exercises to fall asleep
    1. Deep, conscious breathing
    2. The alternating breathing
    3. The Box Breathing
    4. The 4-7-8 technique
  3. Conclusion

1. Relaxation and calming down before bed

Stress and tension are often responsible for the fact that we can't really switch off and fall asleep in the evening. It is therefore important that we can relax sufficiently, especially in the last hours before going to bed - for example with certain breathing exercises.

Calming breathing techniques are among the most effective methods against stress, because our breathing is not only fundamental to our bodily functions, but also closely linked to our mind. Controlled deep breathing ensures a sufficient supply of oxygen in our body and brain, regulates blood pressure and the cardiovascular system and has a positive effect on the areas of our nervous system that are responsible for relaxation. This can help to find peace and sleep faster after a stressful day.

Breathing exercises can also be easily integrated into everyday life or the evening routine and can also be used easily in acute stressful situations if necessary. We'll show you a few simple exercises that have proven to be effective help against stress and difficulty falling asleep. Which method ultimately helps you best and leads to fatigue is something you have to try out for yourself.

2. The best breathing exercises to fall asleep

#1 Deep, conscious breathing

Fundamental to the success of any breathing technique is learning to focus on your own breathing and to breathe in and out really deeply without losing your attention on the inside. Basically, you should try to breathe through your nose and not your mouth. When breathing through the nose, the incoming air is warmed, cleaned and humidified and up to 20% more oxygen can be absorbed than when breathing through the mouth.

#2 Alternating breathing (Nadi Shodana Pranayama)

smartsleep Schlafmagazin: Atemübungen zum Einschlafen, Wechselatmung

Alternative breathing is also known in yoga as Nadi Shodana Pranayama and serves to calm and balance the inner energetic currents. The relaxing effect of the breathing technique has been proven in various studies and helps in a simple way to get rid of nervousness or tension before going to sleep.

This is how it works: During alternating breathing, you breathe alternately through the left and right nostrils. Hold your right nostril shut with your thumb and slowly inhale deeply through the left nostril. Hold your breath for about 4 seconds, then release your thumb and exhale through your right nostril. Then pinch the left side of your nose, breathe in on the right side and let the air flow out through the left nostril. Simply put: Breathe in on the left, hold, breathe out on the right. Inhale on the right, hold, exhale on the left and start again. You should repeat this switching process for a few minutes.

smartsleep Schlafmagazin: Atemübungen zum Einschlafen, Wechselatmung aus dem Yoga Nadi Shodana Pranayama

#3 The Box Breathing

Box breathing is particularly suitable in moments of acute anxiety and stress, as it acts quickly and easily against built-up stress and tension. But this breathing technique can also be very helpful before going to bed and lead to more relaxation and better sleep. Due to its even four-part rhythm, it is also referred to as "square breathing".

Here's how: Control your breathing flow using a simple four-part rhythm: Inhale deeply for four seconds, hold your breath for four seconds, exhale deeply for four seconds, and then take a small breath for four seconds break on Repeat this process as many times as you like or until you feel enough relaxation in your body and mind.

smartsleep Schlafmagazin: Atemübungen zum Einschlafen, Box Breathing, Square Breathing

#4 The 4-7-8 breath

The 4-7-8 technique is a well-known breathing technique that is said to help against anxiety and panic attacks and also to make it easier to fall asleep. The exercise consists of focusing on the rhythm of breathing to bring more oxygen into the body and more carbon dioxide out of the body. It can be used while sitting, lying down or standing, for example immediately before going to sleep or immediately after waking up.

Here's how: Take a deep breath through your nose for about 4 seconds, hold your breath for 7 seconds, and then breathe in for 8 out through the mouth for a few seconds. You should repeat this sequence at least four times and ideally complete the entire exercise regularly.

smartsleep Schlafmagazin: Atemübungen zum Einschlafen, 4-7-8-Methode Atemtechnik

3. Conclusion

  • Healthy, controlled breathing has a positive effect on physical and mental well-being, promotes relaxation and makes it easier to fall asleep.
  • Special breathing techniques such as alternating breathing (Nadi Shodana Pranayama), box breathing or the 4-7-8 technique help to relieve stress and tension and thus enable a good night's sleep.

Greetings and relax!

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