Breathing techniques are well-known relaxation methods. Needless to say that they reduce the effects of stress and tension. Deep, slow, self-aware breathing can be powerful additions to your nightly sleep routine.
Michael J. Breus affirms that deep breathing starts a series of physiological changes such as reducing muscle tension and lowering blood pressure.
Rob Newsom adds that taking slow, deep breaths is one of the simplest ways to engage your body's natural relaxation response. Whenever you are lying awake in bed, take ten deep breaths. That alone can begin to nudge your body into sleep.
We suggest you try the 4-7-8 Breathing Technique, recommended by Michael J Breus. It involves breathing in for 4 seconds, holding the breath for 7 seconds, and exhaling for 8 seconds.
Watch this video on the 4-7-8 Breathing Technique practice: