Breath Work for Sleep

If you have troubles falling asleep or staying asleep, use this breath work practice to calm the mind and body. Find a comfortable resting position either by laying on your bed or supporting yourself with pillows, bolsters, or blankets. 

While you are laying comfortably begin to notice the sensations of your breathing. 

Begin to take a big, long deep breath in through your nose – inhaling filling up your lungs until your belly expands, and then on your exhale gently releasing out of your nose very slowly. Completely exhale until the last bit of breath is squeezed from your body. Pause after your exhale for a count of 3. Holding for One. Two. Three. Begin again, slowly breathing in through your nose filling up your lungs completely, exhaling out your nose expelling every last bit of air. 

Continue focusing on this long-deep rhythmic breath. Remembering with each full exhale to hold at the bottom for a count of 3. Without force or counting, just allow your belly to fully expand and release with each breath. As you continue breathing here, notice your body softening. If your head is resting on your pillow, let it sink a bit deeper. Each breath pulling you into a more relaxed state. 

Now that you have found a rhythm with your breath – inhaling and exhaling at a very slow and steady pace, notice your body softening and relaxing. Repeat with each breath. I am calm. I am still. I am completely relaxed. If thoughts begin to return to your mind, gently ease them away with your next breath. 

Continuing to breathe here for a few more cycles. Release the long slow breaths and allow your breath to return to normal. Without force or control just notice how the breath flows naturally through you. 

Observe if you have any tension in the body and send your next breath there to relax. Repeat again to yourself I am calm. I am still. I am completely relaxed. If you have one available place an eye mask or eye pillow over your eyes, you can also use a small towel. Feel the weight of the eye mask as you continue to focus on your natural breath. Feel it’s weight, the heaviness over your tired eyelids. 

Feel the comfort and sensation of ease with each breath that follows – luring you into a more completely relaxed state. 

If you have troubles falling asleep or staying asleep, use this breath work practice to calm the mind and body. Find a comfortable resting position either by laying on your bed or supporting yourself with pillows, bolsters, or blankets. Relax your mind and body with this guided yin yoga practice within 20 minutes.