As the owner of a guided meditation studio in Knoxville, I've experienced firsthand the transformative power of breathwork and other mindfulness practices. One area where breathwork had a profound impact was in improving my sleep.
For years and especially since I turned 40, I struggled with sleepless nights and other sleep issues. No matter how exhausted I was, I would lie awake for hours, my mind racing with thoughts and worries. Sleep deprivation left me drained, unproductive, and anxious.
I tried all the usual sleep hygiene tips — avoiding screens before bed, keeping my room cool and dark, cutting out caffeine late in the day. While those habits helped, nothing could quiet my relentlessly busy mind at night.
I also tried all the supplements to help keep you asleep like melatonin and magnesium up to the point that I was spending a large amount of money and a handful of different vitamins to help me sleep and feel better.
It wasn't until I started practicing breathwork meditation during my meditation teacher training that I finally found lasting relief from insomnia. Breathwork utilizes controlled breathing patterns to induce a state of deep relaxation and mindfulness.
The 4:8 Breathing Technique
One breathwork exercise that became my go-to sleep aid is the 4:8 technique:
1. Exhale completely through your mouth
2. Inhale silently through your nose for a count of 4
3. Exhale fully through your nose for a count of 8
4. Do this through 10 rounds of breathing while keeping one hand on your abdomen and one hand on your chest.
Better Sleep, Better Life
Within a few weeks of nightly breathwork, I was finally getting restorative, uninterrupted sleep. I woke feeling energized and refreshed instead of groggy. Improved sleep boosted my overall health, mood, and productivity during the day.
Breathwork remains one of my favorite tools for quickly shifting into a relaxed, tranquil state before bed. For anyone struggling with insomnia, anxiety, or an overactive mind, I can't recommend breathwork enough as a simple yet powerful practice. Breathwork can be used to reduce stress and also help us get moving in the morning.
At my studio, I will guide students of all levels through breathwork and other meditation techniques to find freedom from restlessness and rediscover the sleep their minds and bodies crave. Prioritizing breathwork has been transformative for me — better sleep awakens our best selves.
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