By Natalia Nordstrom

The Secret Sauce for Better Sleep


Breathwork is a trending wellness practice that has people gleaming over the health benefits - not only for better breathing but for increased circulation, digestion, higher levels or energy and deeper more restful nights of sleep.

Breathwork, in essence, involves intentionally manipulating the breath to promote various physical, mental, and emotional benefits. While there are numerous techniques and styles, they all share a common foundation: the conscious control and regulation of breathing patterns.

One of the primary ways breathwork contributes to better sleep is by activating the parasympathetic nervous system, often referred to as the "rest and digest" system.

This system counterbalances the sympathetic nervous system's "fight or flight" response, promoting relaxation and lowering stress levels. By engaging in slow, deep breathing exercises, individuals can signal to their bodies that it's time to unwind, thereby facilitating the transition into a more restful state.

Incorporating breathwork into one's bedtime routine doesn't have to be complicated or time-consuming. Even just a few minutes of focused breathing before bed can yield noticeable benefits. Whether it's practicing a series of deep, slow breaths, or engaging in a guided meditation that incorporates breath awareness, the key lies in consistency and intentionality.

Try 4-7-8 Breathing
  • Empty your lungs completely by letting your lips part and audibly exhaling through your mouth.
  • Keeping your mouth closed, inhale quietly through your nose while counting to 4.
  • Hold your breath for a count of 7.
  • Exhale slowly through your mouth for a count of 8.
  • Repeat this cycle around 6 times before returning to normal breathing


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