Trouble Falling Asleep? Try one of these 3 breathing techniques

Sleep. One of our most important functions. It keeps us healthy and optimized, both mentally and physically. For some, sleep comes easily, but for others, like myself, sleep can be a slippery and evasive being that constantly moves out of reach, no matter what you do to try and capture it.

?Sleep is something that I have struggled with for years, and it’s thanks to the work and research done by Sleep Scientist Matthew Walker, and neuroscientist Dr Andrew Huberman, that I’ve been equipped with tools to better understand and deal with sleep. Some recent things that I’ve added into my nightly sleep routine include: leaving my phone outside of the bedroom, turning down the temperature in my bedroom, diming down the lights prior to bedtime, and reading fiction novels before bed.

?Even with the perfect execution of a bedtime routine I still find myself lying awake at night staring at the ceiling with my brain running at what seems like 1000 miles per hour.

?In these instances, what do I turn to?

Breathwork.

Having become increasingly popular in recent years, there are now hundreds of styles and variations of breathwork that serve different functions whether it is to calm the body or get our adrenaline pumping. Here are three of my favourite breathwork exercises that have helped me fall into a deep slumber on numerous occasions.

1.????Box Breathing

Also, known as Square Breathing, box breathing is commonly utilized by Navy Seals to calm down their nervous systems in high-stress situations. It consists of a square pattern, with equal time given to each part of the breathing process. First recommended to me at the start of the pandemic, I use this style of breathwork if I’m struggling to fall asleep due to anxiety and/or overthinking.

?Here’s how to engage in box breathing:

• Step 1:?Breath in through your nose counting to four slowly. Feel the air enter your lungs.
• Step 2:?Hold your breath for 4 seconds. Try to avoid inhaling or exhaling.
• Step 3:?Slowly exhale through your nose for 4 seconds.
• Step 4: Hold your breath for 4 seconds. Try to avoid inhaling or exhaling.
• Step 5:?Repeat steps 1 to 4 until you feel calm. (Hint: I usually end up falling asleep on rounds 3 or 4)

Tip: If 4 seconds is too much, try switching the time length to 2 or 3 seconds (this would apply to all the steps).

2.????The Double Inhale

Also, known as the psychological sigh, the double inhale was made popular by Dr. Andrew Huberman. The double inhale is something that our bodies do every five minutes or so, even if we don’t do it intentionally! It consists of a long inhale, followed by an additional short inhale, and then a slow long exhale.

The double Inhale is one of my favourite breathwork techniques that I use throughout the day when I feel myself getting overwhelmed. It consists of a long inhale, followed by an additional short inhale, and then a long slow exhale. It looks like this:

• Step 1:?Breath in fully through your nose (3-5 seconds)
• Step 2:?Inhale again quickly through the nose (1 second)
• Step 3:?Slowly exhale through your nose (5-8 seconds)
• Step 4: Repeat the steps above, 3-5 times. ?

Tip: I suggest inhaling and exhaling through the nose because of the immense benefits that come from nasal breathing, but it is sufficient to breathe through your mouth during this exercise if need be.

For additional information on the double Inhale , as well as a more thorough explanation from Dr Andrew Huberman click here .

3.????Alternate Nostril Breathing

Inspired by the yogic community, alternate nostril breathing is commonly used in yoga classes and meditation practices. Utilized to help clear and relax the mind, alternate nostril breathing is slightly more complicated than both box breathing, and the double inhale, but the benefits are undeniable. Here’s how to engage in alternate nostril breathing:

The Preparation:

A.???Sit in a comfortable position with your legs crossed. This can be in your bed, in a chair, or on the floor.

B.???Place your left hand on your left knee.

C.?????Exhale completely through your nose.

The Practice:

• Step 1:?Use the right thumb to close your right nostril.
• Step 2: Inhale through your left nostril, and close your left nostril with your right middle finger.
• Step 3: Open your right nostril and exhale through this side.
• Step 4: Inhale through the right nostril, and then close this side.
• Step 5: Open your left nostril and exhale through the left side.
• This is one cycle
• ?Repeat up to 5 minutes.

For additional information on Alternate Nostril Breathing Check out: https://www.healthline.com/health/alternate-nostril-breathing

The next time you have trouble falling asleep, be sure to try out one of these three breathing techniques! What's the worst that can happen?

#GetSleepOptimized

Disclaimer: The information provided within this article?is not medical advice, nor should it be taken or applied as a replacement for medical advice.

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