Breathwork: The Natural Cure to Insomnia


Have you ever seen the first rays of sunshine peer through your window without having had a moment’s slumber? If this has become your everyday experience, then you are not alone. As per the Sleep Association, about 30% of adults report short-term issues, while 10% experience chronic insomnia. Instead of reaching for over-the-counter sleep aids or pharmaceutical solutions, why not try a natural approach to restoring your sleep patterns? Enter breathwork, an established practice that has come into the limelight for its numerous benefits, including its potential to alleviate insomnia.


Understanding Breathwork and Insomnia

Countless individuals face sleep disturbances, hindering their everyday functionality and overall well-being. The antidote? It could be as simple as mastering your breath.


Breathwork involves performing various breathing exercises to help quiet the mind and relax the body – the ideal conditions for a good night’s sleep. Insomnia is often caused by overthinking and stress; these breathing exercises can change the way you breathe, lowering stress levels, and promoting relaxation. By practicing recommended techniques like Paced Breathing or Bumblebee Breathing, you could find yourself falling asleep quicker and experiencing a deeper, more peaceful sleep. Remember, solid z’s start with a deep breath!

Different Ways to Breathe for Better Sleep

Paced Breathing (Sama Vritti)

What’s this about?: This is a simple breathing exercise where you breathe in and out to the count of 4. It’s all about balance and relaxation.


How to do it:

  1. Get comfy and close your eyes.
  2. Take a breath in through your nose while counting to 4.
  3. Breathe out through your nose also to the count of 4.
  4. Keep it up until you start feeling chill.

Benefits: This is a great trick to help your body calm down. And when you’re calm, sleep comes much easier!


Counting the Breath (Anapana)

What’s this about?: With Anapana, you’ll be counting each breath out. It helps you really focus on what you’re doing.


How to do it:

  1. Settle yourself in a cozy spot and close your eyes.
  2. As you breathe out, count “one.”
  3. With each breath out, up your count until you get to “ten.”
  4. Once you hit “ten”, go back to “one” and start over.

Benefits: This technique helps quiet your thoughts, making it a great way to get ready for bed.


The 3-Part Breath (Dirga Pranayama)

What’s this about?: Called Dirga Pranayama, this technique wants you to take deep breaths into different parts of your lungs. The goal: total relaxation.


How to do it:

  1. Be seated or lie down whichever feels nice.
  2. Take a deep breath into your lower belly, making it big.
  3. Keep that breath going into your ribs, making them spread.
  4. Lastly, fill the top of your chest with air.
  5. Slowly breathe out, emptying all that air.
  6. Keep at it until you feel totally relaxed.

Benefits: This technique is great for calming your mind and making your body loose and ready for sleep.


Bumblebee Breathing (Bhramari Pranayama)

What’s this about?: This one’s inspired by the sound of bumblebees. Making the buzz sound can feel strange at first, but it’s such a good way to relax!


How to do it:

  1. Get seated in a comfy spot, sitting up straight.
  2. Close your eyes, and pop a finger on the little spot between your cheeks and ears.
  3. Take a deep breath in through your nose.
  4. As you breathe out, press gently on the spot while you make a humming sound.
  5. Keep it up for a few minutes or until you get all chill.

Benefits: You won’t notice annoying background noise, plus you’ll feel calmer. Perfect for bedtime!


Ocean Breath (Ujjayi Pranayama)

What’s this about?: Ocean Breath makes a sound like waves rolling in. But it’s not just about sounds – relaxing your throat also helps you chill.


How to do it:

  1. Find a cozy spot and close your eyes.
  2. Breathe in deep through your nose, but make your throat a little narrower.
  3. Keep a narrow throat when you breathe out through your nose.
  4. Listen to the sound you’re making, like the ocean’s waves.
  5. Do this until you’re peaceful and focused.

Benefits: This technique can help you clear out stress and keep your mind steady- just like you need for a good night’s sleep.


Remember, as with any new technique, patience is key. Since everyone’s bodies and minds react differently, these methods may not yield immediate results. However, persistent and consistent practice is likely to reap benefits


Precautions and Considerations

Although breathwork is generally considered safe, it’s important to keep in mind that certain intense or advanced breathing practices should be done under the supervision of a professional. Moreover, every individual’s health condition is unique, and what works for one person may not necessarily work for another. If you have any respiratory or cardiovascular issues, please consult a healthcare provider before starting a breathwork routine.


Restful sleep should never be a luxury. It’s an essential part of our overall health and well-being. It’s time to take the reins over your slumber by incorporating the power of breathwork into your nightly routine.


Farren Tkacsik

Alternative Therapy Solutions

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