Take the Resilience Quiz

Joy Lab and Natural Mental Health are community-supported. When you buy through the links below, we may earn a commission. That support helps keep the Joy Lab podcast free for all!

The Calming Breath Technique to Sleep Better | Person relaxing on couch

The Calming Breath Technique to Sleep Better

mindfulness sleep Mar 20, 2018

The Calming Breath Technique

The Calming Breath Technique addresses anxiousness and stress by emphasizing the exhalation. When you're anxious or agitated, your breath is shallow and rapid. On the other hand, when you're in a relaxed state, exhalation is easy, long, and full, with no sense of needing to rush to the next breath. You can cultivate a state of calm that can also help you fall asleep by consciously lengthening the exhalation. Here's how to do it:

  • Settle into a comfortable seated position or lie down.
  • Close your eyes and bring your attention to your breath. Slowly breathe in through your nose, counting to 3 or 4.
  • Pause briefly after your inhale and then gently exhale as you count to 5 or 6 so that the exhalations become longer than your inhalations.
  • Continue in this way without any sense of work or strain. As you follow your exhalations to the end, you may begin to notice a slight pause that occurs at the end of the breath. This is the wisdom of your body reminding you that within each breath cycle resides a brief stillness. By lengthening your exhalation, and strengthening your connection to this pause, you strengthen your ability to cultivate and maintain a quality of calm.

 


RELATED ARTICLE

Tune Your Brain for Sleep

It's possible to use repititive sounds to tune your brain for sleep. Read more.

Tired All the Time? Meet The Three Energy Thieves

May 29, 2024

Resilient Mental Health: Consider Brain Chemistry

May 21, 2024

Resilience Training and Our Roots of Resilience Series

Apr 17, 2024

RESILIENCE IS YOUR NATURAL STATE

Discover your Resilience Type with the Resilience Quiz

After completing the quiz, you can get your free tailored mini-course, full of integrative practices and supplement ideas to help you reclaim your most resilient self.

Learn more
STAY CONNECTED

Helpful support delivered right to your inbox.

We’ll make your journey to resilience easier. Join our weekly newsletter for integrative tools to help you build on your strengths.

We are spam-free!

MEDICAL DISCLAIMER

This content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program. See our terms for more information.

If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at [email protected]. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.