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How to Get Better Sleep.

5 Exercises for Falling and Staying Asleep.


Struggling to get a good night's sleep is a common problem for many of us. Sometimes you're still worked up from the events of the day or anxious about what might happen tomorrow? Sometime's the cause is a bit more mysterious.

In this post, we'll showcase our favorite techniques to fall and stay asleep. Whatever is keep you up, you can use these exercise to help your body relax, reduce tension in the body, and have a restful sleep.

A Breath for Falling Asleep


Find a comfortable place to sit and follow this simple visualization to relax your mind and body. Try 3-5 rounds and see how you feel.


Has your heart rate slowed? Did you release some of the tension in your shoulders? Have you stopped clenching your jaw?

In this foundational sleep exercise, you inhale for 4 seconds, hold for 7, and exhale for 8. Deep breathing techniques like this work by engaging you parasympathetic nervous system (connected to your relaxation response) and dampening your sympathetic nervous system (connected to fight-or-flight).

As your body relaxes, your mind can take a break and you can get some shut eye.

More Techniques for Relief


Find even more sleep and insomnia related exercises in the Breathwrk App. We recommend these 5 guided exercises for falling asleep, getting back to sleep, staying asleep, and more.

1. Sleep. Uses slow, diaphragmatic breathing to release muscle tensions. Described by it's developer, Dr. Andrew Weil as a "natural tranquilizer for the nervous system."

2. Unwind. Perfect for clearing your mind before bed or lowering your blood pressure after a hard day's work

3. Back to Sleep. When you find yourself awake in the middle of the night, use this breath to balance out whatever woke you up, lower your heartrate, and get back to sleep.

4. Body Calm. Designed to soothe and sedate by using an extended humming exhale.

5. Dream. Do this lying down! The extended breath hold can lull you into a state of deep relaxation and sweet slumber that lasts all night long.


Don’t forget: the most powerful tool for a restful sleep is right under your nose!

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