Breathing Techniques That Can Help You Fall Asleep

Lying awake with a racing mind is one of the most frustrating experiences there is. Slow, deliberate breathing is a simple, free tool that many people find helps them relax at bedtime.

The 4-7-8 technique

1. Breathe in quietly through your nose for a count of four.
2. Hold your breath for a count of seven.
3. Breathe out completely through your mouth, making a soft whoosh sound, for a count of eight.
4. Repeat for four cycles.

The long exhale is key. Slow exhalation is associated with the body's relaxation response.

Slow belly breathing

Settle onto your back and rest a palm just below your ribs. As you draw air in through your nose, let that palm lift while your upper chest stays quiet. Exhale slowly. Aim for about six breaths per minute.

Make your bedroom breathing-friendly

• Keep the room cool, dark and quiet.
• Maintain comfortable humidity — very dry air can irritate your nose and throat.
• Wash bedding weekly to reduce dust mites.
• Put screens away 30–60 minutes before bed.

When sleep problems need a doctor

Loud snoring, gasping or choking during sleep, or waking up exhausted despite a full night can be signs of sleep apnea. It's common, serious, and very treatable — so mention it to your doctor.

These statements have not been evaluated by the FDA. BreathiZen® is a dietary supplement and is not intended to diagnose, treat, cure or prevent any disease. Please talk to your doctor before starting any supplement.