Diaphragmatic Belly Breathing
Deep abdominal breathing that maximizes oxygen intake and triggers relaxation
Breathing5-10 minutes
Breathing
2:1 Breathing Ratio
Doubling your exhale length to activate your body's natural relaxation response
3-5 minutes
This simple yet powerful technique involves making your exhale twice as long as your inhale. The extended exhale activates the vagus nerve and signals safety to your nervous system, making it one of the most reliable pre-sleep practices.
How To Do It
- 1
Lie down or sit comfortably and observe your natural breathing for a few cycles.
- 2
Begin inhaling through your nose for a count of 3 or 4 seconds.
- 3
Exhale slowly through your nose or mouth for 6 or 8 seconds (double the inhale).
- 4
Keep the breath smooth and controlled without straining.
- 5
Repeat for 8-12 cycles or until you feel deeply relaxed.
- 6
Let your breath return to normal if you feel lightheaded.
The Science Behind It
The prolonged exhale stimulates the vagus nerve, which runs from the brainstem to the abdomen and controls the parasympathetic nervous system. This triggers a cascade of calming physiological responses including decreased heart rate and lowered blood pressure.
Tips
Start with a 3:6 ratio and gradually work up to 4:8 or 5:10 as it becomes easier.
Make the exhale smooth and controlled, not forced or strained.
This is especially effective when you wake up in the middle of the night.
Best For
Falling asleepNight wakingMuscle relaxation