# Calm Before Bed: How Breathwork Improves Sleep

> When my head hits the pillow, my mind tends to race, keeping me up. I'm sure you can relate! Focusing on my breath for just 5 minutes makes all the difference.

- **Published:** 2024-01-31
- **Author:** Mahakatha
- **Category:** meditation-wellness
- **Canonical URL:** https://mahakatha.com/blog/calm-before-bed-how-breathwork-improves-sleep/

As we wind down from the day, I wanted to share a simple ritual that **helps me relax before bed**...

When my head hits the pillow, my **mind tends to race**, keeping me up. I'm sure you can relate! Focusing on my breath **for just 5 minutes** makes all the difference.

I get comfortable in bed, close my eyes, and silently repeat the mantra “**My breath is calm**” with each inhale and exhale. Staying focused on this steady rhythm keeps me **anchored in the present**, letting all other thoughts fade away.

Feelings of tension **melt out of the body** with each exhale. If my mind wanders, I gently bring it back to the breath.

Chanting “[Om Namah Shivaya](https://www.youtube.com/watch?v=htoKhJySUFo)” 108 times induces an even deeper sense of calm before sleep. This [meditative mantra](https://mahakatha.com/mantras/shiva/om-namah-shivaya/) is said to relax the mind and body profoundly.

As Rumi wrote, “There is **a candle in your heart**, ready to be kindled. There is **a void in your soul**, ready to be filled.”

Before sleep tonight, reflect on: where do you sense a void or unrest in your soul? How could [this simple breathwork](https://mahakatha.com/blog/types-of-breathwork-techniques) begin to **fill and soothe it**?

Make this practice a nightly ritual to fill your soul and kindle restful sleep.

Sleep soundly, my friend.

## Here is a quick summary on using breathwork to improve sleep:

**What to do:**

- Take 5 minutes before bed to focus on your breath
- Silently repeat "My breath is calm" with each inhale and exhale
- If your mind wanders, gently return to the breath
**What to hear:** Chant "Om Namah Shivaya" 108 times to induce deep relaxation

**What to say:** "My breath anchors me in the present moment, allowing peaceful sleep to arrive."

### Listen to the Om Namah Shivaya Mantra

[https://www.youtube.com/watch?v=htoKhJySUFo](https://www.youtube.com/watch?v=htoKhJySUFo)

## Related mantras

- [Saraswati Mantra before Studies and Practice](https://mahakatha.com/mantras/saraswati/saraswati-mantra-before-studies-and-practice/)
- [Hanuman Chalisa](https://mahakatha.com/mantras/hanuman/hanuman-chalisa/)
- [Om Mani Padme Hum Mantra](https://mahakatha.com/mantras/buddha/om-mani-padme-hum/)
- [Om Namah Shivaya Mantra](https://mahakatha.com/mantras/shiva/om-namah-shivaya/)

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Source: https://mahakatha.com/blog/calm-before-bed-how-breathwork-improves-sleep/ — Mahakatha, https://mahakatha.com