Insomnia, stress, lack of tiredness at bedtime… Falling asleep when you should is not easy for everyone. We present you 4 natural breathing methods to prepare for restful sleep, each based on controlled breathing techniques.
1. Andrew Weil’s 4-7-8 Method
The 4-7-8 breathing technique, developed by Dr. Andrew Weil, is a simple pattern designed to regulate your nervous system and promote calm before bedtime. Here’s how to practice it:
- Before lying down, sit or stand with your back straight and feet flat on the floor.
- Press the tip of your tongue against the roof of your mouth just behind your upper front teeth.
- Exhale completely through your mouth while making a gentle “whoosh” sound.
- Close your mouth and inhale quietly through your nose to a count of 4.
- Hold your breath for a count of 7.
- Exhale through your mouth to a count of 8.
Repeat this cycle three times. Over days, the technique may help you fall asleep faster and enjoy deeper sleep.
2. Cardiac Coherence (3-6-5 Breathing)
Cardiac coherence is a controlled respiration technique aimed at slowing heart rate and fostering melatonin synthesis. Follow these steps to try it:
- Close your mouth and inhale gently through the nose for a count of 5.
- Exhale fully through the mouth for a count of 5.
- Aim for a breathing rate of about 6 breaths per minute.
- Repeat the cycle for 5 minutes, ideally 2-3 times per day.
3. Moon Breathing
Moon breathing is a relaxation exercise you can do just before bed. It directs your attention to the rhythm of your breath and calms the body.
- Lie down at bedtime.
- Close your right nostril with your thumb; gently inhale through the left nostril.
- Switch: close left nostril and exhale through the right.
- Repeat alternately for several cycles until you feel relaxed and ready for sleep.
4. Solar Plexus Breathing
This sophrology-inspired technique combines focused breathing with physical awareness around the solar plexus (the area between the belly and sternum). It helps ease tension and support relaxation.
- Place your fingers gently over your solar plexus area.
- Breathe deeply, allowing your belly to expand under your fingers.
- While pressing gently, hold for a few seconds until you feel resistance.
- Release and exhale slowly, letting the tension melt away.
- You can use this method sitting, standing, before bed or even during the day.
