Circle Breathing- A Technique to Help Those Who Struggle With Sleep

Hi Guys! Today I am writing about a technique called “Circle Breathing”. This is a great technique for anyone out there who struggles with sleep due to stress, nerves, worries or just having an active mind at night time.

Sometimes our brains are so busy that they need something extra to help quiet themselves down at night. One of the best ways to quiet your brain is to breathe in a certain way called circle breathing.

circle breathing 2

Below I have included an example of a pattern that you can use to form the circle breathing, but remember that you can form your own pattern. There is no right or wrong, what ever one you prefer. Here’s how it works:

1: Get comfortable and close your eyes


2: Close your mouth, and take two slow breaths. In through your nose, and out through your nose, in through your nose, and out through your nose.


3: As you continue to breathe, imagine your breaths travelling in one nostril and out the other. In real life, you will be breathing in and out through both nostrils, but in your mind, imagine the breath going into your right nostril and out your left nostril. Then reverse the pattern, and imagine the next breath coming into your left nostril and out your right nostril.

circle breathing

4: Imagine your breaths going in and out. First in through the right and out through the left. Then in through the left and out through the right, which forms the circle breathing.


5: In and out. In and out. Back and forth. Back and forth.

circle breathing 8

It takes concentration to picture the pattern. In through the right, out through the left. Then in through the left, out through the right. Keep it going, and you’ll notice that when you concentrate, everything else fades into the background.

If your mind starts to wander and you find yourself thinking about worrying thoughts, just refocus your attention on your breathing. In right, out left. In left, out right (Or whatever pattern that you like)

circle breathing 4

This is a fantastic technique as it helps to keep your mind distracted from any worrying thoughts, but at the same time it’s a relaxing breathing technique. Thereby it will help you fall asleep more peacefully.

Niamh-Psychotherapist xx 

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