A breathing routine before sleep can help signal the body that it is time to slow down. Slow, controlled breathing is associated with the body’s relaxation response—slower breathing, reduced heart rate, and a greater sense of calm—and relaxation techniques are sometimes used as part of insomnia treatment. The evidence for breathing exercises alone is still limited, so they are best viewed as one part of a good sleep routine rather than a cure for persistent insomnia.

Benefits of a Breathing Routine Before Sleep The day can be busy, stressful, and full of stimulation. Sometimes, even when the body is tired, the mind is still going.

A simple breathing routine before sleep can create a transition between the activity of the day and the quiet needed for rest. Slow, intentional breathing may help:

Reduce feelings of stress and tension. Quiet racing thoughts by giving the mind one simple point of focus. Slow the pace of the body and encourage relaxation.

Create a consistent bedtime ritual. Prepare the mind and body for rest. The routine does not need to be complicated. Get comfortable. Relax your shoulders. Breathe slowly and comfortably. Pay attention to each breath, and give yourself permission to let the day go.

Slow your breath. Quiet your mind. Prepare your body for rest.