Sleep quality and sleep onset are different problems. You might fall asleep quickly but sleep shallowly, or sleep long hours but wake unrefreshed. Sleep quality depends on sufficient slow-wave sleep (physical restoration) and REM sleep (cognitive restoration). Breathing exercises before bed enhance sleep quality by establishing the parasympathetic dominance that promotes deeper sleep stages.
The sleep quality protocol: (1) 10 minutes before lights out: progressive coherence breathing — start at a 4:4 count and gradually extend to 6:6 over the 10 minutes. This progressive slowing mirrors the natural breathing deceleration that occurs as the brain transitions toward sleep. (2) In bed with lights out: 4-7-8 breathing for 4-8 cycles. (3) If you wake during the night: immediately begin extended exhale breathing without opening eyes or checking time. The fewer cognitive stimuli during wake-ups, the faster you return to sleep.
Additional sleep-architecture support: avoid activating breathing techniques (power breathing, Wim Hof, kapalabhati) within 3 hours of bedtime — the sympathetic activation can delay sleep onset and reduce slow-wave sleep depth. If you exercise in the evening, follow your workout with 5 minutes of extended exhale breathing to accelerate the parasympathetic shift needed for quality sleep. Over 2-4 weeks of consistent bedtime breathing practice, most people report not just falling asleep faster but waking more refreshed — a sign of improved sleep architecture.