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Improve your sleep with breathing exercises

Breathing exercises for sleeping

There are several breathing exercises you can use to help you sleep. Below are a few examples:

  1. 4-7-8 method

The 4-7-8 method is a simple and effective way to help you sleep. Inhale for four seconds, hold for seven seconds, and exhale for eight seconds. Repeat this a few times and you will notice that you slowly enter a state of relaxation. If you find it difficult to maintain concentration during this exercise, you can use the breathing tool. This way you can concentrate better and you will end up in sleep mode sooner.

  1. Abdominal breathing

With abdominal breathing, you inhale through your nose and fill your lungs and abdomen with air. Hold your breath for a few seconds and then exhale slowly through your mouth. Repeat this a few times and you will notice that you feel relaxed.

  1. Reverse breathing

In reverse breathing, you exhale through your nose and inhale through your mouth. This can help slow your breathing and relax your body. It can also help calm your mind and reduce your thoughts.

Tips for using breathing exercises

  • Try these exercises out before you go to bed so you can see which ones work best for you.
  • Make it a habit to do breathing exercises every night before going to sleep.
  • Try combining breathing exercises with other relaxation techniques, such as meditation or yoga.
  • Try to breathe through your nose instead of your mouth. This can help relax your body and slow down your breathing.
  • Try to breathe at a slow pace, without forcing yourself to take a deep breath.


Breathing exercises are a simple and effective way to help you sleep. By using these exercises you can relax your body and mind, slow down your breathing and reduce your thoughts.