Why breathing exercises help keep you from ruminating in bed at night

Why do intrusive thoughts often show up at night?

Rumination is defined as engaging in a repetitive negative thought process that loops continuously in the mind without end. These intrusive thoughts often show up at night, because there are less distractions during that time. The brain remains active and alert, making it hard to fall asleep. No matter how hard you try, sleep just won't come. Or you’re unable to sleep without knowing why. Sound familiar? 

Research has shown that stress and anxiety affect our circadian rhythm. The body produces stress hormones, the heart rate increases and the nervous system remains activated, while our brain needs to be calm to fall asleep. 

The impact of breathing on the nervous system

Breathing is directly linked to the autonomic nervous system. Slow and conscious breathing activates the parasympathetic nervous system, the part of your nervous system that causes organs to enter a state of rest and recovery. 

According to scientific research, breathing techniques can lower heart rate, ease muscle tension and calm the mind. They are not a miracle cure but an easy way to relax for people who struggle with bedtime rumination. 

Unlike other relaxation techniques, breathing exercises do not require any equipment and they can be done anywhere and any time – even in the middle of the night. This makes them an accessible tool to stop mental chatter at night. 

Breathing exercises for rumination and insomnia

The following techniques are often used for sleep problems related to stress and rumination. 

1. The 4-7-8 breathing technique 
   This is an effective method for promoting relaxation: 
   - Breathe in for 4 seconds through your nose 
   - Hold your breath for 7 seconds 
   - Exhale slowly for 8 seconds through your mouth 
   - Repeat the sequence four times 
2. Diaphragmatic breathing 
   Diaphragmatic breathing, or belly or deep breathing, involves breathing deeply into the diaphragm instead of shallow breathing into the chest. 
   - Place one hand on your belly and the other on your chest 
   - Breathe in deeply through your nose (your belly should expand outward) 
   - Breathe out gently through your mouth (your belly should contract) 
   - Repeat several times 
3. Box breathing (four-square breathing) 
   Box breathing is a deep breathing technique that is used in high-stress professions such as medicine and emergency services: 
   - Inhale for 4 seconds 
   - Hold for 4 seconds 
   - Exhale for 4 seconds 
   - Hold again for 4 seconds before inhaling 
   - Repeat several times 

The more often these techniques are applied, the more effective they will be. By doing the exercises during the day you'll begin to train your mind to work differently, which makes it easier to calm down at night. 

Practical tips to add to your pre-sleep routine

Besides breathing exercises there are other relaxing habits that can help you unwind and get a better night’s sleep. 

• Journal your thoughts: writing down your feelings and worries helps you to get them out, so that you can move past them. 
• Limit your screen time in the evening: blue light suppresses melatonin production. 
• Set up a bedtime routine: having a routine prepares your body for sleep. 
• Listen to calming sounds or music before bed: this helps take your mind off intrusive thoughts.  

Conclusion: relaxation starts with breathing

Bedtime rumination can have a huge impact on sleep quality. Breathing exercises provide an easy and safe way to calm the nervous system. Conscious breathing promotes relaxation and is an effective way to prepare the body for sleep. 

If you consistently have trouble sleeping, seek medical advice. Additional support or treatment may be needed. 

At Doctoronline, we can help you find effective ways to deal with rumination or stress. Together, we can make strides toward better sleep. 

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