A simple breathing technique for sleep
If your mind feels busy at night, or your body won’t settle, your focusing on your breathing can help.
One of the simplest ways to calm your system is to gently lengthen your out-breath.
This is sometimes called extended exhale breathing.
It is a slow breathing technique that helps the body move out of a more alert state and into a calmer one.
How extended exhale breathing works
When you are feeling tense or unsettled, your breathing often becomes:
- quicker
- shallower
- higher in the chest
This can keep the nervous system slightly more alert.
By allowing the out-breath to become a little longer than the in-breath, you begin to signal to the body that it is safe to settle.
This can help calm your nervous system and make it easier to relax into sleep.
How to practise extended exhale breathing
There is no need to do this perfectly.
Gently try:
- breathing in through your nose for a count of 3 or 4
- breathing out slowly for a count of 5 or 6
Let the breath stay soft and quiet.
If counting feels distracting, you can simply focus on allowing the out-breath to be a little longer.
You can do this lying in bed, sitting, or even during the day when you need to settle your mind or body.
When to use this breathing technique
Extended exhale breathing can be helpful:
- when you are trying to fall asleep
- if you wake in the night
- when your mind feels busy
- if your body feels tense or restless
It is also a useful breathing technique for anxiety or stress during the day.
Making this easier
If this feels harder than expected, you are not alone.
When the body is used to being on edge, breathing can take a little time to settle.
As the body relaxes, breathing often becomes slower and more natural on its own.
Approaches such as relaxation, hypnotherapy and easing stress can all help support this.
Linking this with other breathing approaches
Extended exhale breathing works well alongside:
- Nasal Breathing for Sleep
- Alternate Nostril Breathing for Sleep
- 4–7–8 Breathing for Sleep
- The Physiological Sigh
You do not need to do them all. You can simply find one that feels easiest and come back to it.
A simple way to think about it
A longer out-breath helps the body let go.
And sometimes, that is enough to allow sleep to return.
Key Takeaways
- Extending your out-breath is a simple way to help your body settle.
- A longer out-breath can help calm your nervous system.
- This can make it easier to fall asleep or return to sleep.
- It is gentle, flexible and does not need to be exact.
- Even a small change in your breathing can make a difference.
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Tags
breathing for sleep, breathing techniques, calm the mind, relaxation, anxiety, insomnia help, nervous system, better sleep
