Feeling tense, nervous, and unable to relax at bedtime? No worries. Practicing a set of soothing breathing techniques and stretches can help you unwind and finally sleep better. What’s even more convenient, you don’t need any special equipment – just a pillow to sit on. So, let’s begin and learn how to do this breathwork and stretches for getting a good night’s sleep.

Left Nostril Breathing Technique

This breathing exercise will help you relax and calm down before bed by creating a circular breathing rhythm – inhaling through the left and exhaling through the right nostril.

Start by bending your middle and index finger into the palm of your right hand, so that the thumb and ring finger are free to manipulate the nostrils. Close your mouth and take a deep breath through the nose to clear both nostrils.

Then, close off the right nostril with your thumb and breathe in through your left nostril. When you are at the top of your breath, close your left nostril with your ring finger, free the right nostril and breathe out through it.

Next, switch sides i.e. inhale through your right and exhale through your left nostril. Repeat as many times as you need. Finally, open your eyes, relax your hand, and breathe in and out through both nostrils.

Gentle Set of Stretches

Begin this stretch sequence by comfortably sitting up tall with your legs crossed.

Second, open your eyes and interlace your fingers with your palms turned away from you. Move your arms up high above your head and release. Now, interlace your fingers with the other hand on top and repeat.

Then, gently lean to one side, rock forward or backward as you wish to remove tension from your body. And, of course, return to your seated position and repeat on the other side. Move a little to find a tight spot and take deep breaths to clear it out.

In the end, change the crossing of your legs and hold on to whatever you can hold on to, for example, your knee, and use it to twist. Inhale, get nice and tall. Then, exhale to twist your upper body. Keep your eyes closed throughout the twist. Repeat on the other side.

Mindful Movement

Since you are already sitting in a cross-legged position, continue by practicing this mindful movement exercise for relaxation.

Firstly, take the pillow or cushion you’re using and place it under your belly and gently bend forward, let your head drop, close your eyes, and turn to one side. Focus on feeling the back of your neck release and take deep breaths.

Then, open your eyes and return to your seated position. Change the crossing of your legs and again bend forward but this time focus on the space between your shoulder blades. Again, take some deep breaths and release tension while keeping your eyes closed.

Now, open your eyes and return to a seated position once again. Next, lie on your back and bring your knees to your chest. Then do an easy reclined twist by taking both knees over to one side while looking out over the other shoulder.

Finally, bring your knees to the center once again and do the twist on the other side while looking out over the other shoulder. Take a moment to relax and take some deep breaths. Once you are ready, bring your knees back up into the chest, and return to a seated position.

That’s it! You are ready for bed.