3 Breathing Techniques to Help You Sleep Deeply

There are many Breathing Techniques you can try to relax and easily fall asleep, but some basic principles apply to all these methods. Close your eyes to reduce distractions, focus on your breath, and think about its healing power.

Here are 3 Breathing Techniques with unique benefits. Try each one to find the technique that works best for you.

4-7-8 Breathing Techniques

Here are the steps to perform the 4-7-8 breathing technique:

1. Gently part your lips.
2. Exhale completely, making a natural sound of the breath.
3. Close your lips and inhale through your nose for 4 seconds.
4. Hold your breath for 7 seconds.
5. Exhale through your mouth for 8 seconds, making a light whistling sound.
6. Repeat this process 4 times when you first start. Eventually, increase to 8 repetitions.

Dr. Andrew Weil developed this technique as a variation of pranayama, an ancient yoga practice that helps people relax and oxygenate the body.

Bhramari Pranayama Breathing Techniques

Here are the steps to perform the basic Bhramari pranayama breathing exercise:

1. Close your eyes and take a deep breath.
2. Use your hands to cover your ears.
3. Place your index fingers on your eyebrows and the remaining fingers over your eyes.
4. Gently press the sides of your nose and focus on the area between your eyebrows.
5. Close your mouth and exhale slowly through your nose, making a humming “Om” sound.
6. Repeat this process 5 times.

A 2017 study found that Bhramari pranayama can quickly reduce breathing and heart rate, helping to calm the body and prepare for sleep.

Three-Part Breathing Techniques

To perform the three-part breathing exercise, follow these steps:

1. Take a long, deep breath.
2. Exhale completely, focusing on your body and how it feels.
3. After repeating this a few times, slow down your exhalation so that the exhale lasts twice as long as the inhale.

Many people prefer this technique due to its sheer simplicity.

Along with these special Breathing Techniques, don’t forget to drink 2 glasses of Bneuron every day, in the morning and evening, to fully supplement DHA, Lactium, Vitamins, Passionflower extract, and more. This helps reduce stress, relax the nervous system, provide quality sleep, and prevent vestibular disorders and strokes.