3 Breathing Exercises to Master Your Sleep

Breathing Exercises for Better Sleep
Dr. Garreth MacDonald

After a long day of work, house chores, and playing with our children, we long for a good night’s sleep. But when this is not possible many problems arise:

  • Lack of alertness
  • Daytime sleepiness
  • Inability to think, remember and process information
  • Relationship stress
  • Low-quality life
  • More chance to have an accident

Not to mention that lack of sleep can lead to poor health. It can cause high blood pressure, diabetes, heart attack, heart failure or stroke, depression, impairment in immunity, and lower sex drive.

Now, finding a solution for sleeping can be quite challenging. Most people tend to medicate, drink herbal teas, even drink alcohol to solve their sleep deficiency. But have you thought of practicing breathing exercises? Conscious breathing has countless benefits, and accomplishing a good night’s sleep is one of them.

Breathing Exercises That Will Have You Sleeping Like A Baby

Practicing breathing exercises before going to bed will improve your sleep, reduce stress, and boost overall health. Breathing consciously will help you control your mind and body, releasing it from any external distraction or unwanted thoughts. Let’s go over some breathing techniques that’ll seduce you to a sweet slumber.

Counting While Breathing

Counting is very effective in helping you fall asleep. Lie down on your bed, finding a position that will contribute to your conscious breathing. Feel relaxed and start counting; it can be from one to ten and then backward from ten to one. Sync up every count with your exhales. Repeat until you fall asleep.

Focus in Your Breathing

While lying on your bed, feel relaxed with every exhalation. You can center your attention on your nose, and feel the cold air as you inhale and warm air as you exhale. You can start noticing other sensations as you sink into the bed, feeling things slow down, and feeling your body heavy. You won’t even notice how much time it took you until falling deeply asleep.

Breathing Through Each Nostril

You can do this breathing exercise while sitting or lying on your bed. Use your thumb to cover up your right nostril, breathe deeply through your left nostril, counting to six. Pause for a count of two. Use your index finger to cover your left nostril and release your thumb from the right nostril, exhaling entirely for a count of six. Repeat from ten to fifteen times.

Breathing Center In Eugene

Learning the magic of breathing consciously can be challenging for some people, and that’s fine. Breathing takes quite a lot of concentration. If you find yourself struggling with breathing techniques, at Cascade Health Center, in Eugene, we can guide you through countless breathing exercises to help you sleep better and improve your overall health.


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