how do i lower my heart rate for sleep?

To lower your heart rate for sleep, Andrew Huberman suggests focusing on extending your exhales longer and more vigorously than your inhales. This practice, known as respiratory sinus arrhythmia, can slow down your heart rate by engaging the vagus nerve, fostering a calming effect on the autonomic nervous system 1. You can perform what's called a physiological sigh, which is a technique involving a deep inhale followed by a second short inhale through the nose, then a long exhale to fully empty your lungs. This approach can quickly reduce your heart rate and stress levels 2.

Additionally, regular cardiovascular exercise, resistance training, and getting sufficient quality sleep each night are beneficial for enhancing heart rate variability, which in turn can help regulate your heart rate for restful sleep 3.

Mastering control over your breath is an easily acquired skill that allows you to quickly manage your heart rate. Actively exhaling and relaxing the diaphragm can be a crucial technique for reducing heart rate, especially when you feel anxious or your heart is racing 4.