How to Use Breath Regulation for Sleep

You’re lying awake at night, staring at the ceiling. You know what not to - scrolling won’t help, and using substances to knock yourself out comes with side effects. Instead, try pranayama - the ancient yogic practice of breath control - to activate your parasympathetic nervous system (aka rest-and-digest mode) and fall asleep naturally.

I Used to Rely on Weed to Sleep—Now I Use Breathwork

I used to get high every night just to avoid that uncomfortable window of lying in bed wishing I were asleep. Now, I fall asleep naturally and wake up feeling good. Sure, I’ve made a few other lifestyle changes, but my go-to tool for falling asleep quickly is breath control. Here’s how it works.

Why Breath Control Helps You Sleep

Your nervous system has two branches:

• Sympathetic (fight/flight/freeze) – This is your stress response. It’s useful in life-or-death situations but often gets triggered unnecessarily (like worrying about tomorrow’s awkward interaction with Beverly from accounting).
  
• Parasympathetic (rest and digest) – This is your relaxation mode, where healing and recovery happen.
  

Pranayama can shift you from the stress state to the relaxation state. Think of it like taking your brain from "a tiger is chasing me!" to "I'm lying in a sunny meadow after a picnic."

Try This: The 4-7-8 Breath for Instant Calm

One of the most effective ways to activate parasympathetic mode is to slow your breath and extend your exhalation. Try this:

1️⃣ Inhale for 4

2️⃣ Hold for 7
3️⃣ Exhale for 8

Count at a pace that feels comfortable - what matters is the ratio, not the speed.

This breath pattern physically shifts you into a relaxed state by changing oxygen levels in the brain. Plus, counting your breath gives your busy mind something to focus on (instead of replaying that awkward thing you said in 2016).

I personally use this technique anytime I can’t sleep, and I rarely make it through more than 10 rounds before I’m out. Try it and see what happens!

For a guided practice, try this video on Youtube: Yoga and Breathwork for Bedtime

Want More Help Transitioning from Busy Day to Restful Night?

📥 Download this FREE guided meditation for sleep : it’s just 7 minutes and includes my favorite tools to help you drift off.

🌙 Get on the waitlist for The Get to Sleep Program : this week-long program (coming this summer) combines yoga, meditation, and nervous system regulation to transform your sleep routine.

Sweet dreams! 😴