Do you toss and turn in bed, mind racing and body tense, as you watch the minutes tick by on your nightstand clock? The harder you try to drift off, the more restful sleep evades you. Frustrating, right? Around a third of the population suffers from insomnia which leaves them feeling fatigued and foggy headed the next day and the numbers are on the rise due to the aging population.
Lack of quality sleep even increases the risk of accidents and chronic health issues, like cardiovascular disease. But what if you struggle to fall asleep? Is there a solution that doesn’t involve medications with their unpleasant side effects? Let’s take a closer look at an often-overlooked approach to insomnia – box breathing.
What is Box Breathing?
Box breathing is a simple yet effective breathing technique that helps your mind and body “chill out.” Also known as 4 by 4 breathing, this structured type of breathing trains your body to relax and helps focus your mind on the present moment. As you breathe in and out slowly through your nose, you release stress and tension that has built up during the day. The result is a quieter body and mind, and this approach could be a game-changer when it comes to enjoying a good night’s sleep.
Box Breathing works by taking your breath on a counted four-part journey. Here’s the process:
- Breathe in through your nose while counting to four, filling your lungs deep with air. Pause the inhalation.
- Hold that breath for another slow count of four.
- Exhale steadily through your mouth for four seconds, emptying your lungs completely.
- Finally, hold empty for a final count of four before inhaling once more.
Think of box breathing as corresponding to the four sides of a box, inhaling and exhaling in a rhythmic pattern. This pattern of deep, rhythmic breathing activates your parasympathetic nervous system. In response, your heart rate slows, and blood pressure drops. Muscles release tension and you feel more relaxed. Your mind grows still, no longer churning and regurgitating what happened earlier in the day. Within minutes of adopting this type of breathing, you feel more relaxed and ready to drift off to sleep.
What Science Says about Box Breathing
Can’t seem to turn your brain off at night? Thoughts keeping you wired when your body craves rest? This state of nervous system hyperactivity is a major contributor to insomnia for many people. Tense muscles, rapid heartbeat, worrying about tomorrow – it’s no wonder sleep remains elusive even as exhaustion sets in. While we need more targeted studies on box breathing and insomnia, research shows controlled breathing helps reign in the stress response, a contributor to insomnia.
Other Benefits of Box Breathing
Box breathing isn’t just for bedtime. You can also tap into it in your daily life. It’s an easy way to scale back the “fight-or-flight” stress response we all experience from time to time. Slow breathing sends signals to your nervous system to chill and relax, just what you need when the day gets too hectic. Over time, regularly tapping into slow, mindful breathing helps with emotional control and helps you better deal with daily stressors.
Beyond calming nerves, deep breathing enhances clarity and focus. As you breathe slowly and deeply, more oxygen circulates which reduces cortisol and other stress hormones that can muddy your thinking. It’s like hitting a refresh button for your body and mind.
Finally, if you’re dealing with pain or discomfort, you can use the power of breathing to turn down the volume. It won’t make the pain disappear, but slowing down those breaths sends signals to the brain that help take the edge off and reduce suffering.
So, if you’re feeling stressed, emotionally worn out, mentally drained, or just plain physically uncomfortable, do yourself a favor and take 5-10 minutes to breathe slowly.
Other Tips for Better Sleep
While box breathing is a fantastic tool, incorporating good sleep hygiene practices can enhance its effectiveness.
Stick to a regular sleep schedule. Go to bed and wake up at the same time each day, including weekends.
Engage in a relaxing pre-bedtime routine like taking a bath, reading, or light stretches.
Keep your bedroom cool, dark, and quiet. Cooler bedrooms (around 65 degrees F) are most conducive to sleep.
Invest in a comfortable mattress and pillows.
Avoid screens and digital devices for 1 hour before bedtime.
Reduce caffeine intake, especially late in the day.
Avoid large meals, alcohol, and nicotine before bed.
Exercise regularly during the day but not right before bed
Keep a notebook next to your bed to write down thoughts that keep you awake.
Check with your doctor and make sure you’re not taking medications that make it harder to sleep.
Consider supplements like magnesium, melatonin, or chamomile tea if you have trouble falling or staying asleep but consult with a doctor first.
Conclusion
Box breathing is useful for more than just insomnia. Anytime you feel stressed or anxious – whether at your desk at work or elsewhere in a quiet space – you can use this technique. The next time restlessness and frustration keep you awake in bed, try taking your breath on a box breathing journey and see where it leads.
This simple yet powerful breathing method can rapidly calm both mind and body before sleep. Beyond aiding insomnia, it offers a way to unwind at the end of the day. Make box breathing part of your regular routine and discover for yourself its benefits. Hopefully, you’ll find it an effective path to a more restful night.
References:
- Ma X, Yue ZQ, Gong ZQ, Zhang H, Duan NY, Shi YT, Wei GX, Li YF. The Effect of Diaphragmatic Breathing on Attention, Negative Affect and Stress in Healthy Adults. Front Psychol. 2017 Jun 6;8:874. doi: 10.3389/fpsyg.2017.00874. PMID: 28626434; PMCID: PMC5455070.
- Jerath R, Beveridge C, Barnes VA. Self-Regulation of Breathing as an Adjunctive Treatment of Insomnia. Front Psychiatry. 2019 Jan 29;9:780. doi: 10.3389/fpsyt.2018.00780. PMID: 30761030; PMCID: PMC6361823.
- “The Ultimate Sleep Hack — Box Breathing — Sleep Healthier.” 17 Dec. 2020, https://sleephealthier.com/box-breathing/.doi.org/10.1007/s00392-019-01466-2.
- Jerath R, Beveridge C, Barnes VA. Self-Regulation of Breathing as an Adjunctive Treatment of Insomnia. Front Psychiatry. 2019 Jan 29;9:780. doi: 10.3389/fpsyt.2018.00780. PMID: 30761030; PMCID: PMC6361823.https://pubmed.ncbi.nlm.nih.gov/30761030/
- “Brief structured respiration practices enhance mood and reduce ….” 10 Jan. 2023, https://hubermanlab.stanford.edu/publications/brief-structured-respiration-practices-enhance-mood-and-reduce-physiological-arousal.
- “CDC — Data and Statistics — Sleep and Sleep Disorders.” https://www.cdc.gov/sleep/data_statistics.html
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