Sophrology Breathing Techniques: Expert Tips to Relax and Fall Asleep Fast

Breathing is the cornerstone of relaxation, calming the mind and halting racing thoughts. As certified sophrologists, we recommend these proven techniques to help you unwind and drift off to sleep effortlessly.

How to Practice Belly Breathing

1. Lie comfortably on your back with legs extended and arms at your sides.
2. Become aware of the air on the skin of your face.
3. Feel the air entering through your nostrils.
4. Sense the movement of your ribs around your lungs.
5. Place a hand on your stomach and feel it rise and fall with your breath.
6. Lengthen your exhalation.
7. Begin counting: 1 to inhale… 2 to exhale, making it longer each time.
8. Repeat about 30 times.
9. Shift to your favorite sleeping position and let sleep come.

Still awake? Disrupt the rhythm for deeper relaxation: Instead of long exhales, release air in short, dynamic bursts. After 6 breaths, return to your natural, calm rhythm.

Feeling fatigued? Yawn freely—yawning soothes muscles and promotes relaxation.

Discover these and more breathing exercises in our video guide.

Laura Girard, Certified Sophrologist