Three breathing techniques for better sleep

Your breath is one of the simplest tools for calming a busy mind. Try one of these tonight.

1. The long exhale

Breathe in for four counts and out for six to eight. A longer exhale gently encourages the body to relax.

2. Box breathing

In for four, hold for four, out for four, hold for four. Repeat for two or three minutes.

Don't force it. If a count feels too long, shorten it.

3. Body scan with breath

Breathe slowly and move your attention from your toes to the top of your head, softening each area as you exhale.

If you have ongoing sleep problems, it's worth speaking to your doctor.