The easiest way to begin developing a habitual routine of breathwork is to engage in a few breathing exercises before sleeping. By doing this, you be communicating to your body and brain that you are ready for rest and, when your breath work comes to an end, you will hopefully gradually drift into slumber. After a few weeks of regular practice, you may find that your quality of sleep improves; falling into sleep more quickly and with less disturbances throughout the night.
Begin by preparing for bed with your usual nightly routine so that you do not have leave your bed after the breathing exercises.
Lie on your back with your feet flat on the bed and knees pointing towards the ceiling.
Ensure that your spine is in alignment and that your chin is gently tucked towards your chest.
Make a diamond formation with your hands by touching your thumbs together and then touching your forefingers togethers. Place your hands in this formation around your belly button.
Close your eyes and let your breath settle.
Take a breath in through your nostrils and imagine this breath travelling up your nose, down your throat, all the way to your solar plexus and filling your abdomen. Your belly should expand, gently pushing your thumbs apart.
As your breath out through your nostrils, your belly should fall back towards your spine and your thumbs should move back together.
Repeat this for as many breaths as you feel comfortable with. Each time on inhalation your belly expands, filling your lungs with air, and your thumb tips move apart and, on exhalation, your belly falls back towards your spine and your thumb tips come together.
Once you have had enough, just let your breath settle and your hands fall away from your abdomen. Move into a comfortable sleeping position and feel sleep descend.