Posted on Saturday, March 1st, 2025 at 9:00 am
Ever wake up feeling groggy, like you barely slept at all? Or do you have trouble falling asleep in the first place? How you breathe at night could be a big part of the problem. Most people don’t think about it, but better breathing while sleeping can greatly affect your sleep quality, energy levels, and even overall health. Luckily, there are easy ways to improve your breathing at night so you wake up feeling more rested.
Why Does Nighttime Breathing Matter?
Breathing happens automatically, but that doesn’t mean we always do it well—especially during sleep. Shallow or mouth breathing can lead to snoring, disrupted sleep, and can even contribute to the development of sleep apnea, while proper breathing can lower your heart rate, reduce anxiety, and promote deep, restorative rest. The good news? You can train your body to breathe better at night with simple exercises. Let’s go over some techniques to help.
Breathing Techniques to Help You Sleep Better
If you want to improve your breathing while sleeping, practicing these techniques before bed can make a big difference. They help relax your body, slow your heart rate, and prepare you for deep sleep.
Belly Breathing (Diaphragmatic Breathing)
Most people breathe from their chests without realizing it, but belly breathing is a better way to take deep, full breaths. It promotes relaxation and can help you fall asleep more easily. To try it, lie in bed, close your eyes, and place one hand on your chest and the other on your stomach. Breathe deeply through your nose, letting your stomach rise while keeping your chest still. Then, slowly exhale through your mouth. Repeat this for a few minutes, focusing on each breath as you go.
4-7-8 Breathing
This simple but powerful method helps slow your heart rate and calm your nervous system. Just sit comfortably with your back straight or lie down in bed. Breathe in through your nose for four seconds, hold your breath for seven seconds, then slowly exhale through your mouth for eight seconds. Repeat this at least four times for a soothing, relaxing effect.
Box Breathing
Square breathing is a simple technique that helps regulate your breath and calm a racing mind, making it easier to relax before bed. To try it, inhale through your nose for four seconds, hold your breath for four seconds, then exhale through your mouth for four seconds. Pause for another four seconds before repeating the cycle. Keep going for a few minutes until you feel more relaxed.
Alternate Nostril Breathing
This breathing technique helps with relaxation and balance, making it especially useful if you’re feeling anxious before bed. Sit up straight, close your eyes, and use your index finger to close your right nostril. Inhale through your left nostril, then close it and exhale through your right nostril. Next, inhale through your right nostril, switch, and exhale through your left nostril. Repeat this for a few minutes until you feel calmer.
Sleep Positions That Help You Breathe Better
Positioning your body at night can impact your breathing more than you think. Sleeping on your back might not be the best choice if you have breathing issues since it can cause your tongue to block your airway. Instead, try sleeping on your side, which helps keep your airways open. If you prefer sleeping on your back, placing a pillow under your knees can support better posture and breathing.
More Ways to Improve Nighttime Breathing
Breathing exercises are a great start, but there are other things you can do to make sure you’re breathing better at night:
- Clear your nasal passages: Using a saline spray or a humidifier can help keep your airways open if you have allergies or congestion.
- Stick to a bedtime routine: Breathing exercises before bed work best when combined with a relaxing nighttime routine.
- Limit caffeine and heavy meals before bed: Both can make it harder for your body to relax and breathe properly.
- Maintain good posture during the day: Sitting straight with your back can help train your body to breathe better.
Combining these habits with breathing exercises can create a more restful nighttime routine and improve one’s overall breathing while one sleeps.
When to Get Help for Nighttime Breathing Issues
If you’ve tried different breathing exercises and still struggle to sleep well, Silent Night Therapy specializes in diagnosing and treating sleep-related breathing problems. If you’re dealing with ongoing sleep issues, it might be time to get checked out. Call us at (631) 983-2463, contact us here, or visit our sleep disorders diagnosis page to learn how we can help you get the restful sleep you deserve.