1. Belly Breathing

Lie on your back or sit comfortably.

Place one hand on your chest and one hand on your belly.

Inhale through your nose and let the belly rise.

Exhale slowly and let the belly fall.

Try this for 2–5 minutes.

Best for: calming the body and easing tension.

2. 4–6 Breathing

Inhale through the nose for 4 counts.

Exhale through the nose or mouth for 6 counts.

Repeat for 5–10 rounds.

The longer exhale tells your body it is safe to relax.

Best for: slowing the heart rate before bed.

3. Box Breathing

Inhale for 4 counts.

Hold for 4 counts.

Exhale for 4 counts.

Hold for 4 counts.

Repeat for 3–5 minutes.

Best for: quieting an overactive mind.

4. Alternate Nostril Breathing

Sit comfortably.

Close the right nostril and inhale through the left.

Close the left nostril and exhale through the right.

Inhale through the right.

Close the right and exhale through the left.

Repeat slowly for 3–5 minutes.

Best for: balancing energy and settling the mind.

Simple Bedtime Routine

Try this:

2 minutes belly breathing
5 rounds of 4–6 breathing
Then breathe normally and let the body sink into the bed

Keep it gentle. If you feel dizzy, anxious, or short of breath, stop and return to normal breathing.