Stop Fighting Your Pillow
It's Sleep Awareness Week -- here's some help for your insomnia
You know when you’re lying in bed, trying really hard not to look at the clock but you know it’s 2 AM, and you’re mentally running through tomorrow’s to-do list while at the same time wondering why your brain refuses to shut off?
Been there 🙋♀️
And I know I’m not alone in the sleep struggle. Otherwise, there would be no Sleep Awareness Week (which is happening right now, and has every year since 1998).
The good news is, you don’t need expensive supplements or a sleep tracker (unless you want them). You just need to breathe—literally.
I’ve been diving deep into sleep research lately as I put together my upcoming sleep course (more on that soon!), and I have to tell you, the connection between breathwork and sleep is wild.
The best part? Your breath is free, fast, and always available. No fancy gadgets or complicated routines. Just simple, science-backed breathing techniques that tell your body, “Hey, it’s time to shut down now.”
Your breath and nervous system are in constant conversation.
They each impact the other. When you consciously shift your breathing pattern, you’re essentially sending a message to your brain saying, “I want you to shift your state right now.”
So instead of scrolling Instagram in hopes of eventually getting drowsy (spoiler: that blue light isn’t helping), try these three breathwork techniques that can help even the most stubborn insomniacs feel a little more relaxed (and more likely to drift off).
Breathe Your Way to a Better Night’s Sleep
🔥 1. The Extended Exhale – Your Nervous System’s “Off Switch”
When your mind is racing and sleep feels impossible, use your breath to manually signal your body to relax.
All you have to do is extend your exhales. Longer exhales activate your parasympathetic nervous system—also known as your “rest and digest” mode—which slows your heart rate and reduces stress hormones.
To try this, breathe in through your nose for about 3-4 seconds, then breathe out slowly through your mouth for double the length of the inhale (6-8 seconds).
Focus on making the exhale smooth and steady, and completely empty your lungs each time. Repeat this for 3-5 minutes as you lie in bed, noticing the physical effects as your nervous system shifts from high alert to deep rest. It’s like hitting a built-in "power down" button for your brain.
🌊 2. The Sleep Wave – Lull Your Body Into Sleep Mode
Some people find counting breaths distracting rather than soothing. If that’s you, try the Sleep Wave. Instead of sticking to a strict pace, this technique is about you feeling the natural rhythm of your breath and gradually slowing it down.
As you lay in bed, take a comfortable inhale through your nose. Then exhale through your mouth, imagining your breath rolling out like a wave retreating into the ocean. Slowly, smoothly, and cycling effortlessly.
On the inhale, picture the tide coming back in, but more gently. With each breath, let your inhales become softer and your exhales lengthen. This gentle wave-like pattern can make it easier to drift off without the pressure of counting or controlling your breath.
🌙 3. Belly Breathing Transition – Shift Your Breath to Shift Out of Alertness
If you feel tense after you’ve had some downtime from your day, you may be stuck in chest breathing—a stress response that keeps you alert. Belly breathing (also known as diaphragmatic breathing) helps reset this by shifting your breath lower into your abdomen, activating relaxation.
It’s easy to do—just put one hand on your chest and the other on your belly. As you inhale, focus on expanding your belly rather than your chest, allowing your lower hand to rise while keeping your upper hand relatively still. Then, exhale slowly and fully, feeling your belly fall. Repeat this for 10-12 breaths, focusing on “more belly, less chest”.
How to Supercharge Your Results
The beauty of these techniques? There’s no “ideal setup". You can do them in any comfortable position (though lying down is best, if you’re trying to go to sleep).
But there are a few things you can do help work even better:
🌿 Breathe with intention: Set a mental cue before you start breathing, like "I’m releasing the day and welcoming rest."
⏳ Stay consistent: Try the same technique for a few nights in a row—your body will start recognizing it as a sleep signal.
🛌 Start before exhaustion hits: Begin a few minutes before you turn off the lights so your body can transition naturally.
Sleep isn’t a luxury. It’s your body’s built-in recovery system. You wouldn’t expect your phone to function without charging it, right? Same goes for you.
So try one of these techniques if you’re struggling to sleep tonight. Your body will thank you tomorrow with more energy, better focus, and a brighter mood.
Last Gasp
"Sleep is the best meditation." – Dalai Lama
What’s your biggest sleep challenge? Is it falling asleep, staying asleep, or waking up feeling rested? Hit reply and let me know—or take the 3-question survey here, which has a really cute picture of a cat at the top for incentive.
And if you want more quick, practical breathwork techniques for sleep and beyond, grab your FREE “5 Breaths in 5 Minutes” kit—a no-BS guide to feeling better fast. I’ll also send you my weekly newsletter, which has lots more content than what you’re seeing here.