The Best Breathing Methods for Falling Asleep Faster

Falling asleep is a common problem but there’s a simple solution that requires no equipment or medication - just your breath. Breathing techniques can help you relax and fall asleep faster by calming your nervous system and reducing stress. In this guide, we’ll discuss a few of the best focused breathing methods that are easy to learn and can be done in just a few minutes before bed.

Why is Sleep Important?

Sleep is important for physical and mental health. During sleep the body repairs tissues, consolidates memories, regulates hormones and strengthens the immune system. Research has shown that chronic sleep deprivation can lead to increased risk of heart diseases, diabetes, obesity and mental health issues like anxiety and depression.

Sleep isn’t just about duration. It’s also about depth and consistency. Creating a bedtime routine including controlled breathing can tell the body it’s time to wind down and rest. Our Rest & Digest website provides valuable resources and products to help you look after yourself better by getting more sleep. See our digital alarm clock and silent analog alarm clock to help you wake up easier each morning.

What is Insomnia?

Insomnia is a sleep disorder where you have difficulty falling asleep, staying asleep or waking up too early and can’t fall back asleep. This is a common disorder many of us face and the causes could be anything from stress and anxiety to poor sleep habits, medication or underlying health conditions. People with insomnia feel tired, irritable and unable to focus during the day.

While many with insomnia turn to medication, breathing techniques can be a natural and better cure for insomnia. It works by calming the mind and activating the parasympathetic nervous system - your body’s relaxation response.

The 4-7-8 Breathing Method

4-7-8 is a natural tranquilizer for the body developed by Dr Andrew Weil. It slows your heart rate and eases you into a state of calm. Sit or lie down comfortably and inhale quietly through your nose for a count of 4. Hold your breath for 7. Exhale slowly and completely through your mouth for 8 seconds. Repeat this cycle 4 times. The extended exhale is the key here, it tells the body to relax and helps you shift from alert to rest.

Pro Tip: Use our Rest and Digest Sleep Soundly blend of essential oils as part of your bedtime routine. Diffusing this blend can help calm mental chatter, quiet racing thoughts and gently guide you into deep sleep.

Box Breathing Method

Box breathing also known as square breathing is another effective method used by people in high stress professions like first responders and military personnel. It’s a simple technique with 4 equal steps creating a steady rhythm. Inhale through your nose for 4 seconds. Hold the breath again for 4 seconds before repeating the cycle. This not only shows your breathing but also shifts your focus away from thoughts and promotes mental clarity and relaxation.

Pro Tip: Place the Rest and Digest Restore Eye Pillow over your eyes to block out the light and apply gentle pressure to relax. With its weight and calming scent it’s the perfect companion to your breath work.

The 4-2-6 Breathing Method

The 4-2-6 Breathing Method is a gentler version that helps with anxiety and calmness. Inhale through your nose for 4 seconds. Hold for 2 seconds. Exhale slowly through your mouth for 6 seconds. Repeat for 5-10 rounds or as needed. The longer exhale activates the relaxation response and the short breath-hold helps you focus without feeling overwhelmed.

Pro Tip: Pair your breath work with a cup of Love Tea Organic Sleep Tea, packed with chamomile and lavender to calm the nervous system. We also recommend Better Tea’s Anxietea Pouch, a 60g blend of herbs and spices, subtly sweetened with licorice root. The soothing aroma and comforting flavour will quiet your mind and body.

The 4-7-8-4 Breathing Method

The 4-7-8-4 Breathing Method is a variation of the 4-7-8 technique with an additional breath-hold after the exhale to deepen the relaxation. Inhale through your nose for 4 seconds, hold for 7 seconds, exhale slowly through your mouth for 8 seconds. Hold your breath again for 4 seconds before starting the next cycle. Repeat for 4 cycles or until you feel calm and centred. This added hold will help you get used to being still and at ease in quiet moments.

Pro Tip: If you’re feeling mentally restless try the Bach Original Flower Remedies Rescue Sleep Spray and Drops. Our Rest and Digest natural spray collection uses flower essences to calm the mind and ease emotional stress so you can fall asleep more peacefully.

How Breathing Methods Help with Sound Sleep

What makes these techniques so powerful is they directly engage the parasympathetic nervous system, the part of your body responsible for rest and digestion. When the system is activated your heart rate slows, your muscles relax and your mind calms - all the ingredients for good sleep.

Doing these breathing techniques for a few minutes before bed can make a big difference in how fast you fall asleep. Over time, your body will associate these techniques with winding down and they’ll become even more effective. With regular practice, you’ll not only fall asleep faster but also sleep deeper and most restfully.

How to Create the Perfect Wind-Down Routine

Breathing exercises are great on their own but adding sleep enhancing products really take them to the next level. After your breathing session, spray your linens with the Base Collective Beauty Sleep Spray or massage your shoulders with the Magnesium Oil Spray to release any remaining tension.

Then treat your skin to a warm shower with the Base Collective Beauty Sleep Wash 250ml, followed by a nourishing layer of Beauty Sleep Balm 75ml, both formulated to calm and hydrate. If you prefer a bath add the Base Collective Magnesium Bath Salts 200g to ease muscle soreness and quiet the mind. Finally slip into bed with the luxurious feel of the Rest and Digest 100% Mulberry Silk Pillowcase.

Falling asleep doesn’t have to be a struggle. Breathing techniques like 4-7-8, 4-4-4, 4-2-6, and 4-7-8-4 offer natural ways to calm your mind and body. Integrating just one of these into your nightly routine can lead to deeper, more restful sleep.