Feeling restless in the evening is something many people experience. Thoughts race, the body feels tense, and sleep seems far away. One simple way to help calm both mind and body is through breathing exercises. These exercises don’t require any special tools or training. All you need is a quiet spot and a few minutes to focus on your breath.
When the day winds down, the mind often starts to replay events or worry about what’s ahead. This can make it hard to relax. Breathing exercises work by slowing down your breath and helping your body shift from a state of alertness to one of calm. When you breathe slowly and deeply, your brain gets the message that it’s safe to relax. This helps lower your heart rate, ease muscle tension, and quiet your thoughts.
One popular technique is the 4-7-8 method. Sit or lie down comfortably. Breathe in through your nose for four seconds. Hold your breath for seven seconds. Then exhale slowly through your mouth for eight seconds. Repeat this cycle a few times. This pattern helps activate your body’s relaxation response, making it easier to let go of stress and prepare for rest.
Another helpful exercise is box breathing. Inhale for four seconds, hold for four seconds, exhale for four seconds, and pause for four seconds before starting again. This steady rhythm can bring a sense of balance and calm, especially when your mind feels scattered.
Diaphragmatic breathing, or belly breathing, is also effective. Place one hand on your chest and the other on your belly. Breathe in deeply through your nose, letting your belly rise. Exhale slowly through your mouth, feeling your belly fall. This type of breathing helps you take in more oxygen and signals your body to relax.
Breathing exercises can be done anytime, but they are especially useful in the evening when restlessness sets in. You don’t need to spend a lot of time on them. Even a few minutes can make a noticeable difference. The key is to practice regularly, so your body learns to relax more easily.
These techniques are not a cure-all, but they can help you feel more at ease when evening restlessness strikes. By focusing on your breath, you give your mind a break from racing thoughts and your body a chance to unwind.
Sources
https://www.renaissancerecovery.com/drug/rehab/breathwork/
https://www.nm.org/healthbeat/healthy-tips/4-breathing-techniques-for-better-health
https://buteykoclinic.com/blogs/news/buteyko-vs-4-7-8-breathing
https://www.themindfulnessapp.com/articles/top-10-breathing-exercises-for-anxiety-relief
https://ahead-app.com/blog/mindfulness/how-to-relax-my-mind-at-night-why-evening-beats-morning-meditation
https://breathmastery.com/when-should-you-practice-deep-breathing-for-anxiety-management/
https://www.calm.com/blog/shallow-breathing
https://www.helpguide.org/wellness/fitness/the-mental-health-benefits-of-exercise
https://shivascience.com/blogs/yoga-for-sleep/
