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Tom's Guide
a day ago
- Health
- Tom's Guide
Experts swear by 'box breathing' to fall asleep fast — here's how to try it tonight
A breathing exercise used by NAVY Seals and in yogic practice might not immediately seem like it's simple enough to be adopted by anyone to help with getting to sleep more easily. But box breathing is an easy to master form of deep breathing that, according to the British Heart Foundation, can help to reduce stress, lower the heart rate and improve sleep. It's a technique where you structure your breathing pattern by imagining a box or square (more on that below!). Recent research testing the effect of box breathing on sleep found a "statistically significant improvement in sleep quality" in the group who practiced it, and you can practice for just a minute a day to see the effects on your wellbeing. To explore exactly how box breathing can produce these positive benefits, improve our sleep and help us fall asleep faster, we've spoken to licensed clinical psychologist specializing in sleep and trauma, Dr. Leah Kaylor Ph.D. PLLC, and Dr. William Lu, MD, Medical Director of Dreem Health. Box breathing, 'square breathing', and the Sanskrit 'Sama Vritti Pranayama,' are all names that refer to the same deep breathing technique. "Box breathing is a simple, structured breathing technique that promotes relaxation by regulating your breath in four equal parts — inhaling, holding, exhaling, and holding again, typically for four seconds each," says Dr. Kaylor. Box breathing is a simple, structured breathing technique that promotes relaxation by regulating your breath in four equal parts According to an article published in scientific journal Family Medicine, box breathing is among "breathing exercises that are helpful in reducing feelings of anxiety, stress, or panic" and is "rooted in the yogic practice of breath regulation." Get instant access to breaking news, the hottest reviews, great deals and helpful tips. "Its origins are in meditation practice," explains Dr. Lu, "although more recently has become more popular as a technique used by US Navy SEALs as a way to mitigate high stress situations," he says. It's also an effective tool to employ when you're trying to fall asleep faster, and stay asleep. "Breath work is a great way to refocus away from distractions that keep us from falling asleep," Dr. Lu explains. And while you can practice box breathing at any time of the day, if you want to use this deep breathing technique to improve your sleep latency (the time it takes to fall asleep) and quality, Dr. Kaylor has shared some easy instructions. Start by preparing with the following steps: Then, you can practice the actual breathing method by doing the following: "Box breathing works by giving the brain a predictable rhythm, slowing breathing to around 4–6 breaths per minute," says Dr. Kaylor. "This rhythm helps interrupt stress signals in the brain and recalibrates your nervous system toward a relaxed state," she explains. This helps "prime the body for sleep" by slowing heart rate and respiration to mirror what happens naturally as you transition into sleep, activating the parasympathetic nervous system (rest and digest) instead of the sympathetic (fight or flight). Dr. Lu explains that this is because box breathing primarily stimulates the vagus nerve, which "affects the parasympathetic nervous system". "By promoting parasympathetic dominance, box breathing helps reverse the hyperarousal state that blocks sleep — especially in individuals with insomnia, anxiety, or high stress," Dr. Kaylor adds. "This physiological calm makes it easier to fall asleep and stay asleep," she says. Indeed, as well as helping you drop off, box breathing has been shown to help people sleep better throughout the night. One study where box breathing was used as an intervention in older people with sleep disorders showed that it resulted in "a significant improvement in sleep quality." The 4-7-8 method, like box breathing, impacts your automatic nervous system and activates the parasympathetic nervous system to promote relaxation. Both are rooted in pranayama, the ancient yogic practice of regulating the breath. However, the 4-7-8 method received widespread recognition through Dr. Andrew Weil, who developed and teaches the technique, and describes it as "the most powerful relaxation technique that I've discovered." The 4-7-8 method has more emphasis on the holds and exhales "Box breathing has shorter breath holds and exhales than the 4-7-8 method which represents inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds," says Dr. Lu. "The 4-7-8 method has more emphasis on the holds and exhales which are where vagal nerve stimulation is highest," he says. "Box breathing is best for structured calm and emotional grounding," Dr. Lu says, adding that, "4-7-8 breathing promotes deeper relaxation and is particularly effective for falling asleep fast or calming panic." Anxiety and stress can manifest themselves with symptoms like a racing heart, but a session of deep breathing can help, as it should slow your heart rate down, and help you to feel more relaxed. Plus, you'll be directing you attention away from your worries, Dr. Lu says. "Breath work is a great way to refocus away from distractions, stress and anxiety," he explains. Research confirms that deep breathing and breathing exercises can be incredibly impactful when it comes to reducing stress and anxiety. One study showed that a single session of slow, deep breathing reduced subjective anxiety and physiological stress in both younger and older adults. Another study found that women who completed a 45 minute breathing exercise saw a significant reduction in their cortisol (a stress hormone) levels afterward. Melatonin is often described as the 'sleepy hormone' because of the role it plays in regulating our sleep. Levels of melatonin generally rise in the evening and begin to drop in the early hours of the morning, which helps us to feel sleepy at the right time — at night! Research has shown that deep breathing can increase melatonin levels, particularly if used alongside other yogic practices. In one study, a group of 15 participants practiced deep breathing alongside yoga and meditation and after three months, their plasma melatonin (the amount of melatonin in the blood) showed an increase. We've discussed here that both box breathing and the 4-7-8 method activate the parasympathetic nervous system, and the same is true of deep breathing techniques in general. One study looking at the effect of slow, pranayamic breathing found that it affected the nervous system, "ultimately causing shifts in the autonomic balance towards parasympathetic dominance." Deep breathing also "slows the nervous system by shifting brainwave activity from alert beta states to calm alpha and theta states," explains Dr. Kaylor. "In short, deep breathing is one of the fastest, most accessible ways to reset the body and mind for high-quality, uninterrupted sleep," she says.
Yahoo
24-04-2025
- Health
- Yahoo
Why You Keep Waking Up at 3 a.m.—And What Your Body's Trying to Tell You
According to a 2025 U.S. News and World Reports survey, a whopping 89% of adults in the U.S. wake up regularly during the night. This shows that falling asleep is only half the battle when it comes to getting adequate rest; staying asleep presents its own challenges. According to sleep doctors we talked to, there are several different reasons why this happens; there isn't one universal cause. But in every instance, it can be frustrating and often hard to fall back asleep. Here, sleep doctors share the different reasons why people wake up in the middle of the night and their tips for what to do if you can't fall back asleep. 🩺SIGN UP for tips to stay healthy & fit with the top moves, clean eats, health trends & more delivered right to your inbox twice a week💊 If you like to wind down in the evening with an alcoholic drink, your relaxing habit may be sabotaging your sleep. 'Alcohol can disturb sleep,' says Dr. Richard Schwab, MD, the Chief of the Division of Sleep Medicine and a professor at the University of Pennsylvania Perelman School of Medicine. 'While alcohol can help someone fall asleep faster, it causes an increase in heart rate, which leads to sleep disturbances in the second half of the night." He explains that this happens with every type of alcohol; it doesn't matter if it's whiskey, wine, beer or something else, saying, 'When alcohol is metabolized in the body, it increases body temperature. This causes the heart to beat faster, which is likely the reason why it can interrupt sleep." Dr. William Lu, MD,the Medical Director at Dreem Health, also says drinking alcohol can lead to waking up in the middle of the night. "Avoiding alcohol is always beneficial for your sleep," he explains. "You may be able to fall asleep easier with alcohol, but in the back half of the night, alcohol has a stimulating effect which in turn can cause earlier wakeups. It is also known that alcohol decreases the amount of deep sleep that you get causing you to feel more tired and less refreshed in the morning." Scientific research backs up the connection between alcohol and sleep disturbances, showing that alcohol disrupts sleep in several ways, including interrupting circadian rhythm, increasing breathing-related sleep events such as snoring and triggering insomnia. Dr. Schwab explains that alcohol interferes with REM sleep, which is important for maintaining optimal brain health. Related: Both doctors say that many common medications—both over-the-counter drugs and prescription medications—are associated with sleep disturbances. Dr. Schwab says this includes antidepressants, corticosteroids (which are used to treat arthritis, inflammatory bowel disease, asthma and allergies, among other health conditions), beta blockers for hypertension, antihistamines, decongestants and Alzheimer's medications. Additionally, Dr. Schwab says that Benadryl can cause sleep disturbances. He explains taht some people with insomnia take Benadryl because it can help them fall asleep, but he emphasizes that this medication can lead to waking up in the second half of the night. This also happens with many other 'PM' medications, like Tylenol PM. If a medication is causing you to have sleep disturbances, Dr. Schwab recommends taking it in the morning instead of at night. If the problem persists, talk to your healthcare provider. Related: If you consistently wake up in the middle of the night, you could have sleep apnea, a sleep disorder that roughly 30 million Americans have. 'Sleep apnea causes a lot of sleep fragmentation and a lot of people don't know they have it, especially if they sleep alone,' Dr. Schwab explains. Symptoms of sleep apnea include loud snoring, times when you stop breathing during sleep, gasping for air during sleep, waking up with dry mouth, morning headaches and feeling sleepy during the day. If you think you have sleep apnea, talk to your healthcare provider. Sleep apnea isn't the only health condition that can lead to waking up in the middle of the night. Dr. Schwab says that chronic heartburn, chronic pain, COPD or lung disease and other chronic conditions can all cause sleep disturbances. Additionally, menopause symptoms such as night sweats can make it hard to stay asleep. If any of these health conditions are disrupting your sleep, talk to your doctor about possible solutions. Dr. Schwab points out that there are all sorts of environmental reasons why you may wake up in the middle of the night too. Pets, kids, leaving the TV on at night and outdoor noises can all lead to waking up in the middle of the night. Related: Waking up in the middle of the night is frustrating enough, but when you can't fall back asleep, it's even more annoying. If this happens, Dr. Schwab says reading a book in very low light until you get sleepy may be a better solution than lying in bed in frustration. "I encourage people to get out of bed and to go somewhere different such as the couch or another room. Do some quiet activities until you begin feeling sleepy again and then go back to bed to try to sleep again," Dr. Lu adds. If you wake up tired because you didn't sleep well the night before, Dr. Schwab says to resist the urge to nap, which could lead to yet another night of poor sleep. Having general good sleep hygiene tips in place can also help with sleep, he explains. With this in mind, avoid using electronics in the evening, don't sleep with the TV on and keep your bedroom dark and cool. Not getting enough sleep greatly impacts both physical and mental health. If you are struggling to get good, consistent sleep, it's worth it to pinpoint the reason why and troubleshoot from there. That way, you can wake up each day truly well-rested and ready for anything the day brings. Up Next: Dr. Richard Schwab, MD, Chief of the Division of Sleep Medicine and a professor at the University of Pennsylvania Perelman School of Medicine Dr. William Lu, MD, sleep medician physician and Medical Director at Dreem Health America's Sleepless Nights: Stress, Screens, and the Search for Rest in 2025 [Survey Report]. US News and World Reports Alcohol and Sleep-Related Problems. Current Opinions in Psychology. 2020 REM Sleep: What Is It and Why It's Important. Sleep Foundation Are your medications keeping you up at night? Harvard Health What doctors wish patients knew about sleep apnea. American Medical Association. Sleep apnea. Mayo Clinic
