Calm your nervous system, one breath at a time

Do your thoughts race the moment your head hits the pillow? You’re not alone. Nighttime anxiety is a common struggle for many—especially for those who spend their days carrying the weight of work, worry, or emotional overwhelm. And when anxiety meets exhaustion, sleep becomes a battleground.

But here’s the good news: you already have a powerful sleep tool built into your body. Your breath.

In this blog, we’ll explore how simple breathing exercises can help ease your nervous system, quiet your mind, and guide you into deeper, more restful sleep.

Why Anxiety Hits Hard at Night

The world gets quieter at night—but our minds often get louder. Without distractions, we’re left with thoughts we’ve been pushing aside all day. For the Anxious Sleeper, this often triggers:

• Racing thoughts
• Physical tension
• Increased heart rate
• Restlessness
• Fear of not being able to fall asleep

When this happens, the body enters a sympathetic (fight or flight) state, releasing cortisol and making sleep even harder to reach. That’s where breathwork comes in.

How Breathing Helps

Breathing exercises activate your parasympathetic nervous system—the part responsible for rest and relaxation. With just a few minutes of intentional breathing, you can:

• Slow your heart rate
• Lower blood pressure
• Reduce cortisol (stress hormone)
• Relax tense muscles
• Calm looping thoughts

It’s science-backed, instantly accessible, and most importantly—effective.

Breathing Techniques to Try Tonight

Below are three simple, proven techniques you can practice while lying in bed:

1. 4-7-8 Breathing

A favorite among sleep therapists, this pattern helps quiet the nervous system.

How to do it:

• Inhale through your nose for 4 seconds
• Hold your breath for 7 seconds
• Exhale slowly through your mouth for 8 seconds
• Repeat for 4–6 rounds

Why it works:

The extended exhale activates the vagus nerve, reducing anxiety and promoting calm.

2. Box Breathing (Square Breathing)

Used by athletes and even Navy SEALs, this method is excellent for focus and grounding.

How to do it:

• Inhale for 4 seconds
• Hold for 4 seconds
• Exhale for 4 seconds
• Hold for 4 seconds
• Repeat for several minutes

Why it works: It creates a balanced rhythm, anchoring your thoughts and signaling safety to your body.

3. Body Scan Breathing

Pair your breath with gentle body awareness.

How to do it:

• Start with a deep inhale, then focus on your toes as you exhale
• Continue breathing slowly, moving your focus up through each part of your body
• Let go of tension with each breath

Why it works:

This grounds you in the present and helps release physical tightness that often accompanies anxiety.

Breath Meets Tech: Guided Tools in the App

If you find it difficult to stay focused on your own, guided breathing sessions can help. Inside the app’s Meditation section, you’ll find sleep-focused breathwork like:

• “Breathe and Release” – A 10-minute calming exercise for bedtime
• “Box Breathing for Beginners” – Easy to follow with audio cues
• “The 4-7-8 Wind-Down” – Specifically designed to transition you into sleep
• “Evening Breathscape” – Combines breathing guidance with relaxing soundscapes

Each one is created to gently move you from anxious tension to peaceful rest.

Final Thoughts

You don’t have to fight your thoughts at night. With the right breathing practice, you can guide your body and mind toward a natural state of calm—without medications, screens, or endless tossing and turning.

Tonight, take five minutes to breathe with intention. Let it be your nightly ritual. Your body will thank you, and your mind just might surprise you with how quickly it follows.