3 Best Breathing Exercises for Sleep (and How to Pair Them with Sleep Scents)

A racing mind, a restless body, or the lingering stress of the day—these are common reasons we struggle to drift off at night.

The good news? Something as simple and natural as your breath can help reset your body’s rhythm and prepare you for restorative rest.

When combined with Sleep Scents' calming aromas, breathing exercises become even more powerful. The nourishing almond oil and soothing essential oils like lavender, chamomile, bergamot, and ylang ylang engage your senses, creating the perfect environment for sleep.

Here are three of the most effective breathing exercises you can use before bed—and exactly how to incorporate Sleep Scents into your nightly ritual.

1. The 4-7-8 Breathing Technique

Sometimes called the “relaxing breath,” this technique slows down your heart rate and signals your body that it’s safe to rest.

How to practice:

1. Roll Sleep Scents onto your wrists and temples.

2. Inhale the aroma deeply for 4 seconds.

3. Hold your breath for 7 seconds.

4. Exhale slowly for 8 seconds.

5. Repeat the cycle 4–6 times.

   
   

Why it works:

The long exhale helps release tension while the lavender and chamomile notes in Sleep Scents deepen the sense of calm.

2. Box Breathing (4-4-4-4)

Box breathing is often used by athletes and even in mindfulness practices for its ability to ground the mind.

How to practice:

1. Apply Sleep Scents to the inner wrists and behind the ears.

2. Inhale for 4 seconds, noticing the gentle, floral aroma.

3. Hold for 4 seconds.

4. Exhale for 4 seconds.

5. Pause for 4 seconds before the next inhale.

6. Continue for 4–5 minutes.

   
   

Why it works:

This steady, square rhythm relaxes the nervous system. The bergamot and ylang ylang oils in Sleep Scents support balance and emotional stability, enhancing the effect.

3. Diaphragmatic (Belly) Breathing

This technique focuses on deep breathing from the diaphragm rather than shallow chest breaths, encouraging full-body relaxation.

How to practice:

1. Roll Sleep Scents onto your palms and cup them lightly over your nose.

2. Lie down comfortably and place one hand on your chest, the other on your belly.

3. Inhale slowly through your nose, feeling your belly rise.

4. Exhale gently, letting your belly fall.

5. Continue for 5–10 minutes.

   
   

Why it works:

Belly breathing stimulates the vagus nerve, calming the body’s stress response. With Sleep Scents, each inhale becomes a sensory signal that bedtime has begun.

How to Make This a Ritual

• Set the mood: Dim the lights, put away your devices, and keep your Sleep Scents roller nearby.

• Choose your exercise: Pick one breathing style to practice for 5–10 minutes before bed.

• Stay consistent: Over time, your body will associate the combination of aroma and breath work with rest, making it easier to fall asleep.

  
  

Breathing is more than just a biological function—it’s a tool you can harness to calm the mind, reduce stress, and prepare for sleep. When paired with the grounding, soothing aromas of the Sleep Scents roller, these exercises become a nightly ritual of relaxation.

Sweet dreams start with your breath—and a touch of scent. 🌙✨