Breathing exercise when you can't sleep
When sleep won't come
In for 5. Out for 10. Fifteen rounds.
Lie back. Eyes can stay open or closed.
About
A long, slow extended-exhale practice tuned for sleep onset. The pace is slower than the daytime version and runs longer.
In bed, lights off, eyes can be open or closed. Don't use this to 'try' to sleep — use it to slow the body. Sleep tends to follow when the body is no longer scanning.
About 4–5 minutes. If you fall asleep before the end, that's the success case.
A slowing of thoughts rather than a stopping of thoughts. The body usually feels heavier within five cycles. If you notice you're 'trying to sleep,' that's the cue to return attention to the breath.
Sleep onset depends on parasympathetic dominance. Long, slow exhales are the most direct voluntary lever for that shift. The 1:2 ratio at slower absolute speed deepens the effect compared with daytime calming breath.
Balban et al., 2023Breathing exercise for 2am racing thoughtsBreathing exercise for morning anxiety