When Your Mind Won’t Switch Off: How Breathing Can Help You Sleep

Gun Meskanen
Jan 26
1 min read

A racing mind at bedtime often happens when stress and an over-active nervous system keep the brain alert even though the body is tired. Fast, shallow, or mouth breathing fuels this arousal and makes it harder to settle into sleep, because the brain interprets it as a stress signal.

Why breathing helps:

Breathing directly influences the nervous system. Slow, light, nasal breathing signals safety and activates the parasympathetic “rest and digest” response, which calms the mind faster than mental strategies alone.

Key technique — Breathe Light before bed:

Lie comfortably and close your mouth, breathing only through your nose.
Soften and slow your breath until it’s quiet and light.
Aim to breathe slightly less air than usual — creating a gentle air-hunger sensation.
Continue for about 15 minutes to calm the nervous system and reduce racing thoughts.
If discomfort arises, pause briefly, then resume.

Support your routine:

Keep consistent bedtime habits and maintain 24/7 nasal breathing to reinforce calm breathing patterns.
Guided audios or meditations can help shift attention from thoughts to the body and breath.
If breathing techniques alone don’t help, persistent nighttime racing thoughts may warrant professional support.