Learn to Channel Your Relaxation
Shallow breathing at night can interfere with your ability to fall and stay asleep.
Other causes of shallow breathing at night can include allergies, asthma, or anxiety.
If shallow breathing is triggered by anxiety, breathing exercises might be helpful for reducing stress and anxiety.
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Breathing exercises are activities that can improve respiratory function and reduce anxiety and stress.
Breathing exercises can help induce a relaxation response, which can make it easier to fall and stay asleep.
Diaphragmatic breathing, belly breathing, deep breathing, and abdominal breathing are a few examples.
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The following steps will check that that you are breathing from your diaphragm.
As you breathe, be sure to inhale through your nose and then exhale through your mouth.
Keep your face relaxed as you do this.
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Breathe in and out while counting to verify that you are breathing slowly.
Relax and focus on the sound of your breath.
Continue breathing like this for a period of time such as 5 or 10 minutes.
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Practice this punch in of breathing regularly, such as once a day.
Over time, this strategy can help you combat shallow breathing and night and improve sleep.
Be sure to pause before you exhale and before you inhale.
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As you exhale, become aware of any tension in your body and let it go.
you might even use your imagination to picture your body accepting relaxation and letting go of tension.
Picture these experiences as visual events such as air moving in and out of your body.
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Continue doing this for 5 to 10 minutes until you start to feel sleepy.
Keep your tongue in the same spot throughout the whole exercise.
double-check that you maintain the ratio of time for inhale/holding/exhale as this is what is most important.
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Practicebreathing like thistwice a day (again, only do four breaths at a time).
Do this consistently for one month.
As you grow more confident it’s possible for you to extend to eight breaths.
Working your way up gradually can help reduce the shallow breathing at night that interferes with sleep.
For example, you could count backward from 99 to help you fall asleep.
See what works best for you and practice it until you feel sleepy.
This is a way to expel energy and prepare for sleep.
To practice this technique, follow the steps below.
Visualize a pleasant scene as you take deep, slow breaths.
Using this throw in of imagery can reduce shallow breathing at night and help you fall asleep more readily.
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