Achieve Better Sleep with Box Breathing: A relaxation Technique!

Tamsie Ray, Holistic Lifestyle Coach

In Today’s fast-paced world, getting quality sleep has become a luxury for many individuals. Stress, anxiety, and a myriad of other factors can disrupt our sleep patterns, leading to fatigue and diminished productivity. Incorporating relaxation techniques into our bedtime routine can significantly improve our sleep quality. I like to use box breathing. It’s simple and effective.

Box breathing involves controlling your breath by inhaling, holding or pausing, exhaling, and holding or pausing again, all for equal counts of time. I like to start off using a four count. This rhythmic pattern activated the body’s relaxation response.

So what are the benefits of box breathing?

1.       Stress Reduction: Box breathing activates the parasympathetic nervous system (Patty). This is our natural rest and digest state.

2.       Improved Focus: Racing thoughts and an overactive mind can hinder falling asleep. Box breathing provides a focal point, redirecting your attention to your breath and away from distracting thoughts.

3.       Deep Relaxation: By regulating your breath, you encourage deep diaphragmatic breathing (your belly goes out on the inhale and pulls in on the exhale) which massages the vagal nerve, which makes it easier to drift off into a restful sleep.

Box Breathing in simple steps:

1.       Get comfortable in bed. Sitting up or laying on your back.

2.       Close your eyes. This minimizes visual distractions and helps you focus on your breath.

3.       Inhale: Take a slow and deep breath in through your nose. Count to four as you inhale, filling the lungs with air.

4.       Hold: After you’ve inhaled, hold your breath for a count of four. Relax.

5.       Exhale: Slowly exhale through your nose, counting to four as you release the breath.

6.       Hold: Once you’re exhaled, hold your breath again for a count of four.

7.       Repeat: Repeat the entire cycle for a minimum of 4-5 rounds or until you feel a sense of relaxation and calmness.

Box breathing can be a game-changer for achieving a better night’s sleep. Give it a try. You have nothing to lose and so much to gain. Enjoy and sweet dreams.