If you ever lay in bed overthinking everything from the day or every conversation you had, you’re not alone.
I want to share a really simple breathing tool that can help you fall asleep when you feel this way.
It's called the Physiological Sigh.
What I really like about this one is that it isn’t just a regular breathing exercise, it’s a natural pattern your body already uses when it needs to relax.
Learning to do it intentionally can help quiet your thoughts, slow your heart rate, and guide your body into a calm, sleepy state.
How to use the Physiological Sigh for sleep:
- Inhale deeply through your nose
- Take a quick second inhale to fully fill your lungs
- Exhale slowly and completely through your mouth
Repeat this 2-3 times while lying in bed.
Almost immediately, you’ll notice your body relaxing and your mind starting to slow down.
Why it works:
The double inhale followed by a long exhale releases extra carbon dioxide in your body, which helps signal to your nervous system that it’s safe to rest.
Because this breathing pattern naturally happens before sleep, practicing the physiological sigh can make it easier to fall asleep, even on nights when your mind feels too busy to turn off.
Tips for falling asleep using the physiological sigh:
- Try it as soon as you get into bed
- Pair it with other grounding tools, like a soft blanket or wearing your sleep mask
- Spin your fidget ring while you're lying down. Having something small to focus on with your hands can help quiet racing thoughts and create a bedtime ritual.
Spinning my fidget ring while doing the physiological sigh gives my hands something soothing to do and reminds me to slow down and breathe.
A few mindful breaths with the physiological sigh, paired with gentle grounding tools like a fidget ring, can help you drift into restful sleep faster, even on your most stressful nights.
Lately I've been wearing our new spinner ring to bed because spinning the ring really calms me down while doing this breathing exercise.
I hope this helps!
Bianca