breathwork for insomnia

Many of my patients suffer from insomnia. A handy tool that I teach is boxed breathing. Box breathing is a simple and effective relaxation technique. It involves a specific pattern of breath control, typically in a four-step process resembling the sides of a square or a box. The technique is often used to manage stress, anxiety, and promote a sense of calm. Here's how to practice box breathing:

• 1. Inhale: Take a slow, deep breath through your nose, counting to four as you fill your lungs with air.

• 2. Hold: Once you've inhaled completely, hold your breath for a count of four. Keep your lungs filled with air during this pause.

• 3. Exhale: Slowly exhale through your mouth, counting to four as you release the air from your lungs.

• 4. Pause: After exhaling completely,  hold for another count of four before starting the cycle again.

Repeat this process for several cycles. You can adjust the counts based on your comfort level and what feels natural to your unique breath cycle. The key is to maintain a consistent rhythm and focus on the breath, helping to calm the nervous system and promote relaxation. Box breathing is a portable and discreet technique that can be done almost anywhere, making it a valuable tool for managing stress in various situations and promoting relaxation for sleep. Breathe on!