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One scientifically proven way to fall asleep fast is through resonance frequency breathing (RFB.)

But how can just changing your breathing make such a difference?

A man sat cross legged on his bed with his eyes closed, with one hand on his chest and the other on his belly, practising resonance frequency breathing

Weve looked into the studies around RFB and spoken toDr.

What is resonance frequency breathing?

Resonance breathing, or resonance frequency breathing refers to slowing your breathing to around 5-6 breaths per minute.

A woman sits at the foot of her bed practising a relaxing deep breathing technique to help her fall asleep

Alongside this, your breathing should be balanced, inhaling and exhaling for an equal amount of time.

One of the most popular examples of this is inhaling for 5 seconds and exhaling for 5 seconds.

Therefore, increasing your parasympathetic activity throughbreathing exercisesmeans lowering stress andnighttime anxietylevels.

A woman sat cross legged in her pyjamas on her bed with her eyes closed and hands resting on each knee meditating

If you are lying, ensure your spine in a neutral position and your body is at ease.

Inhaleslowly through the nose for 4-6 seconds.

Exhalegently through the mouth or nose for 4-6 seconds.

Close up of a woman performing alternate nostril breathing

Keep the breath smoothand natural.

Focus onbreathing deeplyinto the belly rather than shallow chest breathing.

To ensure this, place one hand on the chest, and one hand on the belly.

Woman doing a yoga pose in bed against a green background

Notice how the hand on the belly rises and falls with each breath.

Practicefor 5-10 minutes before bed.

How does resonance frequency breathing help you fall asleep?

A woman with long dark hair falls asleep quickly in a comfy bed dressed with soft white linens

Alongside decreasing stress, this throw in of breathing is associated with increased heart rate variability (HRV.)

IncreasedHRV has also been shown to improve sleep qualityand duration.

But its important you find the right one that works for you.

A woman with curly black hair sleeps next to a man with light brown hair, both covered by a white comforter

It includes the following steps:

This will activate your parasympathetic nervous system like RFB.

Moon breathing

Moon breathingis a technique that is derived from yoga rituals.

Heres how to do it:

3.

Young woman is wide awake at night and wants to fall back to sleep fast

Woman lying down on the bed and smiling feeling comfortable

The image shows a sleep deprived woman lying in bed and holding her hands over her eyes

A chocolate Easter egg in pink tin foil next to image of blonde woman in purple star patterned pyjamas struggling to sleep in bed with white sheets

A woman lying on her side sleeping with a handdrawn thought bubble over her head to show she�s thinking

A woman with dark brown hair lies on her side staring at the back of a white alarm clock that shows the time as 2.30am

A woman with short brown hair sitting on bed with white sheets with a glass of green Spirulina smoothie in hand

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