Sleep Better Tonight
Try This 5-Minute Breathing Technique Before Bed
Can’t fall asleep?
Stress keeps your mind racing and body tense.
High stress = active nervous system
Your body stays in “alert mode” instead of “rest mode.
Why It Happens
Slow, deep breathing tells your body it’s safe to relax.
Calm breath = calm mind.
The Natural Fix
1.eat light at night
2.Practice 2 hours after dinner
3.Dim the lights
4.Keep your phone away
Before You Start
Lie on your back comfortably.
Place one hand on your belly.
Get Into Position
Breathe in slowly through your nose.
Feel your belly rise gently.
Inhale
Breathe out slowly.
Feel your belly fall naturally.
Exhale
1.No force
2.No breath holding
3.Relax your face & shoulders
4.Keep breathing smooth
Keep It Simple
1.No force
2.No breath holding
3.Relax your face & shoulders
4.Keep breathing smooth
Keep It Simple
Your breathing slows.
Your muscles relax.
Your mind quiets down.
What Happens Next
You fall asleep faster.
Sleep becomes deeper and more refreshing.
The Result
Just 5–15 minutes before bed is enough.
How Long?
Consistency brings better results.
Do it every night.
Make It a Habit