How to make this happen in 7 steps:
💡 DO 3 MINUTES OF BREATHING EXERCISES BEFORE BED
Engaging in breathing exercises is the most effective way of relaxing your body. Breathe work can help you get rid of the stresses and worries of the day. Relaxation is particularly important when preparing for bed, which is why we encourage you to make this part of your sleep routine. Doing some breathing exercises in the morning is also a good way to start your day. Our cortisol – the stress hormone – is at its most elevated level when we first wake up. Breathing exercises can help reduce morning stress, laying the foundations for a better day. The steps below can be equally applied to your morning routine.
STEP 1: 🏆 VISUALIZE SUCCES
Think about how great it will be to go to bed in a calm and relaxed state. You will have reduced your worries, relaxed your muscles and eliminated the stress of the day. You will sleep better.
STEP 2: 🔎 ANALYZE YOUR CURRENT EVENING ROUTINE
You can’t make successful changes without fully understanding your current routine. Below are some examples of things people do as part of their evening routine. Think about your routine and write it down. Examples are:
- Brushing your teeth
- Washing your face
- Watching TV
- Reading work emails
(This video provides an overview of the 7 steps displayed on this page)
STEP 3: 🚧 IDENTIFY OBSTACLES THAT COULD PREVENT YOU FROM DOING BREATHING EXERCISES
Identifying and removing obstacles is half the battle, so try to identify the things that might be getting in the way of breathing exercises. Some common examples might include:
- Late-night TV
- Drinking too much alcohol
- Eating too much and feeling tired
- Consuming too much sugar; feeling lethargic
- Being distracted by video games, social media or by devices in general
These are things you want to reduce or in some cases, eliminate altogether
STEP 4: ✏️ HOW YOU CAN MODIFY YOUR EXISTING ROUTINE TO MAKE YOUR HABIT HAPPEN
Make a strategy that aligns with your objective, in this case the objective is doing a couple of minutes of breathing exercises and making it part of your pre-sleep routine. Below we display some examples and ideas that may help you create the right environment for doing breathing exercises. As we mentioned before, there is not one routine that works for everyone. That’s why it’s important you discover what works well for you so you end up in bed on time, calm and relaxed.
Start unwinding 30 minutes before you go to bed:
- Close down your computer and turn off your TV
- Stop using your phone and place it out of reach
- Do some stretches or yoga
- Read or listen to a book
STEP 5: LIE ON YOUR BACK ON THE FLOOR OR YOUR BED
The best position for breathing exercises is lying down on your back with your hands on your belly.
- Inhale through your nose for 4 or 5 seconds
- Then hold your breath for 1 second and slowly exhale for 5 seconds
- Repeat this pattern for 3 minutes or around 15 breaths
STEP 6: ⏰ FIND A TRIGGER
Find a good “trigger” to kick off the new habit. A trigger is a cue that will serve as a reminder to perform the new habit. Test the trigger. A good trigger (or prompt) will help you follow the new routine. If you find you are forgetting to do the new habit, you need to identify a better trigger.
Examples of a trigger:
After I have brushed my teeth, I will lay down in my bedroom and take 5 deep belly breaths
After I have stretched for 2 minutes , I will close my eyes and focus on my breathing for 1 minute
After I have turned off my phone, I will grab my pillow and do my breathing exercises
STEP 7: 🎈 CELEBRATE SUCCESS TO MAKE YOUR HABIT STICK
Celebrate success every single time you complete your new habit. It will help the habit stick. The celebration is a positive emotion. Our brains like the positive reinforcement and many celebrations over time make it more likely our new habits become part of our automatic behavior. Celebrations can vary from person to person, so find one that works for you. Here a few examples:
💪 Tell yourself “good work” once you completed your breathing exercises
🙂 Smile and give yourself a thumbs-up after you have done your breath work
What if you fall off the wagon?
If one night you skip your breathing exercises, don’t beat yourself up about it, just get back on track the next day. Some habits may take a bit longer to stick, but if you feel you’re falling off the wagon quite frequently, then revisit these 7 steps. You will probably discover new obstacles. If you don’t discover new obstacles, it might be a sign you need to start out smaller. Trial and error is part of finding a routine that works for you. The main take-away is that breathing exercises are beneficial, just like brushing your teeth. The more frequently you do it, the bigger the benefits.
Additional helpful resources: Tiny Habits, BJ Fogg, PhD
If you experience difficulties with implementing these 7 steps into your daily routine, or if you would like more information about habit formation, we encourage you to read “Tiny Habits” by BJ Fogg. BJ developed the Tiny Habits Method to help people build habits in a sustainable manner.
