Breathing exercise for promoting a restful state when sleep deprived

One effective breathing exercise to promote a restful state, especially when sleep-deprived, is known as "cyclic sighing." According to Andrew Huberman, this involves taking a deep inhale through the nose, followed by a second shorter inhale (also through the nose), and then a long exhale through the mouth until the lungs are empty. Performing cyclic sighing for five minutes a day has been shown to significantly reduce stress, improve mood, and enhance sleep quality. This practice helps balance the sympathetic and parasympathetic nervous systems, bringing about calm both during and after the exercise 1.

In addition to cyclic sighing, long exhales can help relax facial muscles and increase the likelihood of transitioning back into sleep. These techniques are frequently integrated into practices like non-sleep deep rest, which facilitate relaxation and counteract stress 2.