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Box Breathing Exercise for Deep Sleep

Box breathing, also known as Sama Vritti Pranayama or Equal Part Breathing, is a calming and rhythmic breathing exercise designed to quiet the restless mind, promote relaxation and improve sleep quality.





How to Do Box Breathing:

  1. Sit in a comfortable position or lay down in savasana, corpse pose, with the arms relaxed by your sides and the palms facing upward.

  2. Take a few moments to notice how the body and mind is feeling. If your thoughts are restless, don't judge them. Observe them like clouds in the sky passing by.

  3. Prepare for box breathing by exhaling completely to let out stagnant air from the lungs.

  4. Perform box breathing repeating this cycle:

Breathe in through the nose for 4 seconds.

Hold the Breath for 4 seconds.

Breathe out through the nose for 4 seconds.

Hold the Breath for 4 seconds.


Incorporating box breathing into your bedtime routine can be a powerful tool for winding down and cultivating a blissful deep sleep experience.


Benefits of Box Breathing:

  • Calms the mind

  • Relieves anxiety

  • Balances the nervous system

  • Promotes deep sleep

  • Relaxes the body

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