5 Breathing Exercises That Promote Relaxation Before Sleep

Many people find their thoughts swirling as soon as they settle into bed, replaying events from the day and thinking ahead to tomorrow. Restlessness often lingers, with tension in the chest and an active mind making it hard to drift off. By focusing on your breath and encouraging relaxation, you can ease those busy thoughts and prepare your body for sleep. These five simple breathing exercises gently activate your body’s natural sense of calm. Each technique includes clear instructions, allowing you to try different methods until you discover the one that helps you unwind and fall asleep with greater ease.

Practice these methods on the couch or directly in bed. You’ll notice tension melt away, slow waves of calm fill your mind, and drowsiness follow. Aim to try one exercise each night, then mix and match. With simple repetition, your body learns to switch off at bedtime.

Why do we feel restless before sleep?

Restlessness appears when your nervous system stays alert. You can’t hit the off switch if stress controls your body.

• Cortisol spike: Late-night work emails or bright screens raise your stress hormone.
• Shallow breathing: Quick, chest-only breaths keep you wired.
• Mental chatter: Unfinished tasks and worries replay in loops.
• Muscle tension: Shoulders and jaw stay tight, sending signals to your brain.

Each factor influences the next. High cortisol can tighten muscles. Tense muscles reinforce mental chatter. You break this cycle when you breathe intentionally.

All exercises below focus on exhaling fully. That final release tells your brain to reduce arousal. You lower each trigger, one breath at a time.

Exercise 1: Diaphragmatic Breathing

Diaphragmatic breathing, or belly breathing, increases oxygen flow and relaxes your chest. You expand your diaphragm instead of your shoulders. This simple change helps lower heart rate and tension.

1. Sit upright or lie on your back. Place one hand on your chest, the other on your belly.
2. Inhale slowly through your nose for four counts, letting your belly rise under your hand.
3. Pause one count at full inhale.
4. Exhale through pursed lips for six counts, feeling your belly fall.
5. Repeat eight to ten times, focusing on your belly movement.

This method resets your breathing pattern quickly. Tight shoulders and a fast pulse give way to a grounded, calm state. Do it right before you settle under the covers.

If you wake up during the night, repeat three rounds. You’ll help your body return to rest mode and fall asleep more easily.

Exercise 2: 4-7-8 Breathing

The 4-7-8 technique slows your breathing and lengthens your exhale. It engages the parasympathetic nervous system, which manages relaxation.

1. Press the tip of your tongue against the ridge behind your front teeth.
2. Exhale fully through your mouth, making a whoosh sound.
3. Close your mouth and inhale quietly through your nose to a count of four.
4. Hold your breath for a count of seven.
5. Exhale through your mouth for a count of eight, making that whoosh again.
6. Repeat this cycle four times.

This timing might feel unusual at first because you hold your breath longer. That pause builds carbon dioxide, which prompts deeper, slower breaths out. You lower your heart rate and clear mental clutter.

Use 4-7-8 whenever you feel jittery at bedtime. The extended exhale brings a wave of calm.

Exercise 3: Box Breathing

Box breathing divides inhaling, holding, exhaling, and holding again into equal parts. Navy SEALs use it to stay calm under pressure. You can apply the same technique to fall asleep more easily.

Imagine drawing a square with your breath. This mental image makes the pattern easy to follow in the dark.

1. Inhale through your nose for a count of four, filling your lungs fully.
2. Hold your breath for another four counts.
3. Exhale slowly through your mouth for four counts.
4. Hold empty lungs for four counts.
5. Repeat four to six times, or until you notice your chest relax.

The steady rhythm slows your mind in a simple, predictable loop. You avoid ruminating thoughts because you focus on the count and your breath’s shape. That focused attention reduces mental noise just before you nod off.

Once you feel relaxed, let go of the count and breathe naturally. That calmness will stay with you into sleep.

Exercise 4: Progressive Muscle and Breath

Linking muscle tension with breath release helps you identify tight spots in your body. You learn to relax each area one at a time.

• Start at your feet. Inhale and tense your toes and calves for five seconds, then exhale and relax them completely.
• Move to your thighs and hips. Tense for five seconds, then fully relax as you exhale.
• Focus on your abdomen. Tighten your stomach as you breathe in, hold, then relax outward on exhale.
• Work upwards through your chest, shoulders, and arms following the same pattern.
• Finish with your neck and jaw: clench, hold, then relax and exhale.

With each exhale, picture stress leaving your body. You’ll notice tension in some areas lasts longer. Spend extra time relaxing those spots until they soften.

This sequence combines muscle tension with breathing, helping your mind follow the physical relaxation into sleep. Try it just before you turn off the lights.

Exercise 5: Counting Breaths

Sit or lie comfortably. Close your eyes. Breathe naturally without trying to change your pace or depth.

1. On your inhale, silently count “one.” Exhale fully.
2. On the next inhale, count “two.” Exhale fully.
3. Continue counting up to ten, then start again at one.
4. If your mind drifts, notice the distraction, then gently return to counting at one.

This simple pattern prevents overthinking because it keeps your mind focused on a single task. Counting acts as a gentle anchor, helping you relax into sleep.

Practice this for five to ten minutes or until you feel sleepy. End with an exhale and settle into natural breathing as you drift off.

Practicing breathing exercises helps calm your body and improves sleep. Regularly using these techniques makes relaxation and rest more natural.