Breath work for Better Sleep & Stress Relief

Simple Daily Techniques to Slow Down, Switch Off, and Breathe Again

Let’s be honest, I’ve never once opened my eyes in the mo

rning, yawned, and thought:

“Wow, I feel groggy… just how I like it.”

When your brain boots up slower than an old Windows 95 PC, it’s not just about the hours you slept, it’s about whether your nervous system actually got the memo that it was bedtime.

That’s where breathwork comes in.Think of it as a gentle “log out” button for your body.A way to whisper to your system, “Hey love, no more hunting, planning, or worrying; we’re safe. Let’s rest.”

🌙 Why Breathwork Works

Breathing is your built-in remote control for calm, a bridge between your mind and body that you can actually steer.When you slow it down, you’re sending your brain a quiet, steady signal:

“We’re safe. You can let go now.”

By activating your parasympathetic nervous system (your “rest and digest” mode), your heart rate lowers, muscles unclench, and that endless mental playlist of “Things I Should’ve Said in 2014” finally fades into silence.

🌬 My Go-To Breathwork Practices

I’m all for keeping it simple; just your breath, your body, and a moment of presence.

1️⃣ The 4-7-8 Wind-Down

• Inhale through your nose for 4 seconds

• Hold for 7 seconds

• Exhale slowly through your mouth for 8 seconds

• Repeat 4-6 times

💡 Why it works: It gently slows your heart rate, oxygenates your body, and signals “power down” to your mind,  like easing into sleep mode instead of shutting down mid-sentence.

2️⃣ Box Breathing (for the “my brain’s running laps” nights)

• Inhale 4 seconds

• Hold 4 seconds

• Exhale 4 seconds

• Hold 4 seconds

💡 Why it works: It gives your busy brain something structured to do, the mental equivalent of tidying your desk before bed.

3️⃣ Extended Exhale (my personal lazy favourite)

• Inhale gently for 4 seconds

• Exhale for 6–8 seconds

💡 Why it works: Longer exhales directly activate your body’s relaxation response, the more you release, the more you soften.

🌌 Making It Part of Your Night

I usually do this lying in bed, lights dim, phone on Do Not Disturb.Some nights I pair it with a gentle body scan, softening each muscle from my toes up until I drift off somewhere around my knees.

And the reward?You wake up not wrestling your duvet like a wild creature, but actually feeling… rested.Grounded.Human again.

☀️ Breathwork Beyond Bedtime

Breathwork isn’t just a sleep tool, it’s a reset button you can use anywhere.

Stuck in traffic? -Breathe.Before a big meeting? -Breathe.In the queue behind someone paying in loose change? -definitely breathe.

You can’t always control the noise of life, but you can always come back to your breath, a portable sanctuary that goes wherever you go.

💭 The Takeaway

Good sleep isn’t about more hours, it’s about better ones.And peace doesn’t require a plane ticket or a yoga retreat. Sometimes, it’s just a slow inhale away.

So tonight, before you curl up, take a few moments to breathe intentionally.Let your body know it’s safe to rest.Let your mind exhale the day.You might just wake up feeling like you’ve been away somewhere blissful…robe and herbal tea optional.

💌 Share the Calm

If this helped you slow down: share it.Pass it to a friend, a colleague, or someone who’s been running on empty.Because empowering others to pause, breathe, and reconnect might just be the kindest gift you can give.

With Love and deep breaths

Giada x

Founder of Zenith Flow