Breathing when you can't sleep

When sleep feels far away, it’s rarely the body that resists — it’s the nervous system that can’t let go.

The simplest way to tell your body it’s safe is through the breath. Specifically: by making the exhale longer than the inhale.

Inhale, Exhale, Slow down.

Every inhale slightly activates your sympathetic system — the part that speeds things up. Every exhale activates your parasympathetic system — the part that slows everything down. When you exhale longer, you literally press the body’s brake pedal.

Neuroscientists call this vagal tone — the strength of your vagus nerve, which connects breath, heart, and brain. Ancient yogic texts described it as pranayama, the art of life force regulation. Both point to the same wisdom: you can’t force sleep, but you can create the conditions where sleep finds you.

How to Practice

Try this lying down or sitting comfortably:

1. Inhale through the nose for 4 counts. Feel the belly rise, the ribs expand.

2. Exhale through the mouth for 6 counts. Let the air leave slowly, as if you were sighing.

3. Pause for a moment before the next inhale. Notice how the space between breaths feels.

Repeat for 10–15 rounds. If counting feels stressful, just remember: slightly longer out than in.

After a few minutes, the pulse slows, muscles soften, and the mind begins to drift.You might not notice the exact moment you fall asleep — and that’s the point.

If you can't find sleep - allow sleep to find you

After all this practice isn’t about perfection. Some nights, thoughts keep circling — let them. Keep exhaling gently. The breath doesn’t need to fix the mind, it just needs to lead it home. That's the secret: The body knows rest better than the mind does. You just have to give it the rhythm to remember.

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Thanks for reading. We hope this brings a little gold into your moment.

Studio Atha creates spaces and practices for presence — bringing ancient wisdom out of the bubble, and back into everyday life. Explore more everyday resets and simple rituals in our Journal