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Breathing for when you're can't sleep

One technique, a couple of minutes, no sign-up.

Start here

Bhramari (Humming Bee) — Hum on a long exhale. The vibration quiets a racing mind. About 1 minute.

Why this works

A longer exhale than inhale engages the vagus nerve, which slows the heart within a few breaths. At about 5 breaths a minute this is the parasympathetic brake.

Other techniques for this

• Night Feed Reset — Get back to sleep after the 3am wake-up, not two hours later.
• 4-7-8 Relaxing — Deep relaxation. Inhale 4, hold 7, exhale 8.
• Wind-Down Ladder — Long exhales with a soft pause - a gentle descent into sleep.
• Left-Side Settle — A sleep breath for the third trimester, lying on your left.
• Paced Cooling Breath — Six breaths a minute - the paced breathing studied for hot flushes.

Feeling something else?

Stressed · Anxious · Low Energy · Unfocused · Angry · Overwhelmed · Restless · Fatigued

This is general information, not medical advice.