Here are some steps for incorporating deep breathing exercises into your bedtime routine for the purpose of promoting sleep:
Find a comfortable position lying down.
Place one hand on your chest and the other on your belly.
Take a deep breath in through your nose, feeling the air fill your lungs and your belly expand.
Exhale slowly through your mouth, feeling your belly contract.
Continue to focus on your breath, taking slow, deep breaths in through your nose and out through your mouth.
If your mind starts to wander, gently redirect your attention back to your breath. It is normal for the mind to wander during deep breathing exercises, and this is not a sign of failure.
Begin with a few minutes of deep breathing and gradually increase the length as you become more comfortable with the practice.
After the deep breathing period is over, take a few more deep breaths and then release your hands.
It is important to keep in mind that deep breathing exercises should be practiced in a comfortable and safe environment, and to consult with a healthcare professional if experiencing difficulty sleeping or if stress or anxiety is present. It may also be helpful to experiment with different deep breathing techniques to find what works best for you.