Focusing on your breathing increases your self-awareness. Our breath is most frequently unconsciously controlled. Stress can cause us to breathe incorrectly, taking shallow and ineffective breaths. Ineffective, shallow breathing can affect your melatonin levels.
Mindful breathing for sleep
Your breath
Your thoughts
During this technique, you will probably find that thoughts will try to distract you.
Just acknowledge them and move your focus back to your breath. You are separate from your thoughts.
See them as bright floating objects in your mind. It is not necessary to try to clear your mind, simply let it be and bring your attention back to your breath.
The 5 Cycles of Mindful Breathing Technique
- Sit or lie in a comfortable position.
- Place your hand on your abdomen.
- Breathe in through your nose while counting to 10. Feel your stomach rise under your hand, and then expand your chest.
- Pause.
- Breathe out through your mouth while counting to 5. Feel your chest contract, and then your abdomen contract.
- If you notice any thoughts in your mind, acknowledge them and let them pass while you bring your attention back to counting.
- After the breathing cycle notice how your body feels. Then repeat this breathing cycle five times.
Article written by Dr Aleesha Dhillon

Date added 07/09/2016
Updated 27/07/2017
Disclaimer: This article is solely for information purposes. It is not to replace a consultation with a qualified health professional. It should not be used for the diagnosis or treatment of medical conditions. The article is based on the opinions of the author who retains copyright. You are advised to make your own health decisions based on your research and alongside a qualified health professional. Please consult a doctor if you have any health concerns.
Related Posts
3 Simple Steps to Dental Hygiene
We recommend that you brush your teeth at least twice a day, morning and night. Using a soft brush prevents...
Chlamydia
In 80% of female patients, there are no symptoms of Chlamydia infection. In women, the following symptoms are possible Vaginal discharge Bleeding between...
Tinnitus
Tinnitus is typically described as the sensation of ringing in the ears and affects about 1 in 5 of the...