Calming Breaths Can Improve Your Sleep: A Simple Tool
If you've ever found yourself wide awake at 3 a.m. with your mind racing through to-do lists or worries—you're not alone. For busy adults, stress can easily disrupt sleep patterns, making it harder to fall or stay asleep.
UCLA researcher Jack Feldman, PhD, studies the powerful connection between breathing and brain function. According to Feldman, prolonging exhales, especially through the mouth, calms the nervous system and slows the heart rate. These changes shift the body into a more restful state—helping you fall asleep or return to sleep more easily.
Therapist's Insight:
When we're in high-alert mode (like when we want to fall asleep but cannot), our breath tends to become quick and shallow. Practicing slow, intentional exhales signals the brain that it's safe to relax—helping you fall asleep or return to sleep more quickly after those frustrating early morning wake-ups.
The Sleep–Wellness Connection
According to neuroscientist Andrew Huberman, PhD, sleep is far more than rest. It's a biological reset that supports numerous critical bodily functions:
Recovery from stress
Emotional regulation
Clearer thinking
A stronger immune system
Processing difficult or traumatic experiences
Hormonal balance
In other words, sleep is your body's built-in healing system—and your breath can help activate it.
Try This Tonight:
When sleep feels elusive, try this simple technique:
Breathe in through your nose for 4 seconds, then exhale slowly through your mouth for 6–8 seconds. Repeat for 2-5 minutes until you feel your body settle.
Need more tools to support better sleep and stress recovery, or to learn more, please click below:
**If you found this blog post helpful, please feel free to share it with others.
References:
Ashhad, Sufyan, et al. "Breathing rhythm and pattern and their influence on emotion." Annual review of neuroscience 45.1 (2022): 223-247.
Huberman, A. [@hubermanlab]. (2021, September 15). [Tweet]. https://x.com/hubermanlab/status/1438316907598258177