As women over 30, we often find ourselves chasing after a million things: work deadlines, family commitments, social obligations, and of course, maintaining our own well-being. Throw in the occasional sleepless night, and you’ve got a recipe for exhaustion. That’s where breathwork comes in. I decided to try it before bed, and let me tell you, I was out like a light!
Hi, I’m Zara — fitness junkie, wellness nerd, and the voice behind FitByZara.com. This site is all about smart fitness and science-backed wellness tips for real women who want to feel their best.
In this post, I’ll share my experience with breathwork, why it’s beneficial, and how you can incorporate it into your nightly routine for a restful night’s sleep.
What is Breathwork?
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Breathwork is a practice that involves various techniques for controlling your breathing in order to promote relaxation, reduce stress, and enhance mental clarity. It’s been around for centuries, and although it might sound a bit “woo-woo,” the benefits are real and accessible to everyone.
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Why Breathwork?
Before diving into my experience, let’s explore why breathwork can be a game-changer, especially for us women in our 30s and beyond:
- Stress Reduction: Helps lower cortisol levels, which can be a major culprit in sleep disturbances.
- Enhanced Sleep Quality: Calming the mind and body can lead to more restorative sleep cycles.
- Mindfulness Practice: Encourages a moment of reflection and presence, which can be rare in our fast-paced lives.
My Breathwork Journey
Preparation
To get the most out of my breathwork experience, I set the stage for relaxation. Here’s how I prepared:
1. Create a Calm Space: I dimmed the lights in my bedroom and lit a few candles. A little ambiance goes a long way!
2. Limit Distractions: I turned off my phone notifications (a must!) and put on some soft instrumental music.
3. Set an Intention: I took a moment to think about what I wanted to achieve from this session. My intention was simple: to unwind and prepare for sleep.
Breathwork Techniques I Tried
I explored a variety of breathwork techniques, but here are my top three favorites which I found particularly effective before bed:
1. Diaphragmatic Breathing
- How to Do It: Lie down comfortably on your back. Place one hand on your chest and the other on your belly. Inhale deeply through your nose, allowing your belly to rise, and exhale through your mouth. Aim for a slow count of 4 in and 6 out.
- Benefits: This technique activates the body’s relaxation response, helping to calm your mind.
2. 4-7-8 Breathing
- How to Do It: Close your eyes and inhale quietly through your nose for a count of 4. Hold your breath for a count of 7, and exhale completely through your mouth for a count of 8. Repeat this cycle four times.
- Benefits: This technique helps reduce anxiety and promotes a state of calm.
3. Box Breathing
- How to Do It: Inhale for a count of 4, hold for 4, exhale for 4, and hold again for 4. Repeat this cycle as many times as you need.
- Benefits: Box breathing can help clear your mind, making it easier to drift off to sleep.
“Breathwork isn’t just a practice; it’s a journey back to yourself.”
My Experience
Night 1: Finding My Flow
I kicked off my breathwork practice on a Sunday night. I went through the preparation steps, settled into my space, and started with diaphragmatic breathing. It felt a bit strange at first, focusing so intently on my breath, but after a few minutes, I felt myself sinking deeper into relaxation.
I wasn’t prepared for how quickly I would drift off to sleep! I woke up the next morning feeling refreshed and ready to take on the week.
Night 2: The 4-7-8 Challenge
On my second night, I decided to try the 4-7-8 technique. This time, I experienced a wave of calm wash over me, almost instantly. I found myself holding my breath comfortably, and the exhale felt liberating.
I fell asleep before I even finished my cycles. It’s safe to say that I was impressed.
Night 3: Mastering Box Breathing
By night three, I was feeling like a breathwork pro! I loved the structured nature of box breathing. It appealed to my need for order in the chaos of life.
I felt grounded and centered, which made it much easier to let go of the day’s stress.
Tips for Successful Breathwork Before Bed
To help you get started on your own breathwork journey, here are some useful tips:
- Consistency is Key: Try to practice breathwork nightly for at least a week to notice the benefits.
- Keep it Simple: Don’t feel pressured to master all techniques at once. Choose one that resonates with you.
- Listen to Your Body: If a technique doesn’t feel right, switch it up. The goal is relaxation, not stress!
- Use a Guided Session: If you prefer, you can find guided breathwork sessions on apps like Insight Timer or Headspace.
Mini Checklist for Your Breathwork Practice
- [ ] Create a calming environment
- [ ] Choose a breathing technique
- [ ] Set an intention for your practice
- [ ] Practice for at least 5-10 minutes
- [ ] Reflect on your experience afterward
Conclusion: Breathe Your Way to Better Sleep
Incorporating breathwork into my nightly routine has truly transformed my approach to sleep. I no longer dread those restless nights filled with tossing and turning. Instead, I feel empowered to take control of my relaxation and rest.
If you’re a woman over 30 looking for a simple, effective, and wellness-savvy way to enhance your sleep, I encourage you to give breathwork a try. It’s a beautiful practice that can help you reconnect with your body and mind, leading to restorative sleep and a more balanced life.
So, go ahead, take a deep breath, and let the sleep come to you. You deserve it!
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Ready to dive into breathwork? Share your experience in the comments below or connect with me on social media! Don’t forget to check out more wellness tips at FitByZara.com!
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