5 Breathwork Techniques to Help MS Patients Fall Asleep Faster

😴 Why Sleep Is So Difficult with MS

Multiple sclerosis (MS) doesn’t just affect movement and coordination—it can severely disrupt your sleep-wake cycle. People with MS often experience:

🌙 Trouble falling asleep

⏰ Frequent night wakings

😵💫 Restless legs

🔥 Neuropathic pain

🧠 Racing thoughts or anxiety

😞 Daytime fatigue despite long hours in bed

Sleep challenges may stem from:

CNS damage affecting circadian rhythms

Muscle spasms or bladder urgency

Stress or anxiety about symptoms

Side effects of MS medications

Want to try Breathwork? Click here.

🌬️ How Breathwork Supports Sleep in MS

Your breath is directly tied to your nervous system. When you breathe fast and shallow, your body stays in a heightened, alert state (sympathetic mode). When you slow your breath—especially your exhale—you trigger your parasympathetic nervous system (rest-and-digest).

For someone with MS, who may struggle to “power down” due to physical or emotional tension, slow breathing becomes a powerful way to:

🧘Calm the mind

💗 Slow the heart rate

🧠 Reduce neurological hyperactivity

💤 Shift into a sleep-ready brain state

The best part? You don’t need any equipment—just 5 to 10 minutes of focused practice.

🛏️ Breathwork Before Bed: Set the Stage for Rest

Before diving into the techniques, a few bedtime breathwork tips:

Lie down or recline in a position that supports your body. Use pillows under knees or between legs for comfort.

Dim the lights, silence notifications, and eliminate stimulation.

Avoid screens 30 minutes prior if possible. Blue light suppresses melatonin.

Use a soft blanket and make your sleep space feel safe and cozy.

Pair breathwork with calming sounds (like rain or ocean waves) for deeper effect.

Now, let’s explore the top 5 breathwork techniques for sleep.

💤 Technique #1: 4-7-8 Breathing

Best for: Quieting a racing mind and lowering anxiety

This popular method, developed by Dr. Andrew Weil, is known as the “relaxing breath.” It helps reduce tension and slows the heartbeat—perfect for bedtime.

How to Do It:

Inhale through your nose for 4 seconds

Hold your breath for 7 seconds

Exhale slowly through your mouth for 8 seconds, making a gentle “whoosh” sound

Repeat for 4–8 rounds, or until you feel sleepy

🌿 Tip: Count silently or whisper the numbers to yourself to stay focused.

💤 Technique #2: Diaphragmatic (Belly) Breathing

Best for: Deep relaxation and grounding the nervous system

MS often causes shallow chest breathing due to stress or muscle fatigue. Diaphragmatic breathing engages the lower lungs and increases oxygenation.

How to Do It:

Place one hand on your chest and the other on your belly

Inhale through your nose, expanding the belly—not the chest

Exhale fully through pursed lips, feeling the belly fall

Try a 6-second inhale / 8-second exhale pattern

Continue for 5–10 minutes

🧘 Tip: Imagine breathing in calm and exhaling tension.

💤 Technique #3: Humming Bee Breath (Bhramari)

Best for: Soothing the mind and reducing sensory overload

This ancient yogic technique uses vibration to calm the brain and activate the vagus nerve. It’s especially helpful if your MS symptoms cause head tension or auditory sensitivity.

How to Do It:

Sit or lie comfortably

Inhale deeply through your nose

Close your lips and exhale slowly while humming, like a bee (“mmmm”)

Feel the vibration in your face and throat

Repeat for 6–10 rounds

🔊 Tip: Place your hands gently over your ears for deeper internal focus.

💤 Technique #4: Box Breathing (Square Breathing)

Best for: Focusing an anxious or distracted mind

Originally used by Navy SEALs, box breathing balances the nervous system and provides a meditative rhythm. If your mind wanders at bedtime, this helps bring it back.

How to Do It:

Inhale for 4 seconds

Hold for 4 seconds

Exhale for 4 seconds

Hold again for 4 seconds

Repeat the full box for 4–6 minutes

🔲 Tip: Visualize a square in your mind’s eye—each side representing a phase of breath.

💤 Technique #5: Coherent Breathing

Best for: Creating sleep-friendly heart-brain rhythm

Coherent breathing involves a consistent pattern of 5 breaths per minute, which research shows enhances heart rate variability and emotional balance—ideal for pre-sleep.

How to Do It:

Inhale through your nose for 5 seconds

Exhale through your nose or mouth for 5 seconds

Maintain this pace for 10 minutes

Use a metronome or app like “Breathwrk” or “The Breathing App” to stay on rhythm

🫀 Tip: Place both hands on your heart and focus on the feeling of each beat slowing down.

📊 Sleep Benefits Reported by MS Patients Using Breathwork

Many people with MS who integrate breathwork into their nightly routine report:

Falling asleep faster (within 10–15 minutes)

Fewer awakenings during the night

Reduced nighttime anxiety

Improved sleep quality and dreams

Greater energy and clarity the next morning

Even 5 minutes of breathwork nightly can train the nervous system to recognize:

“It’s safe now. You can let go.”

🧠 Why Breathwork Helps Beyond Sleep

The benefits don’t stop at bedtime. Regular breathwork also:

  • Reduces overall MS fatigue
  • Improves cognitive function (“MS brain fog”)
  • Decreases inflammation through vagus nerve activation
  • Boosts mood and stress resilience
  • Increases heart rate variability (HRV)—a marker of nervous system health

💡 The more often you practice breathwork, the stronger the long-term effects.

This is where breathwork offers a natural, body-based solution.

🧘 How to Build a Sleep Breathwork Routine

Pick one technique that feels easiest or most relaxing to start

Practice at the same time every night (anchor it to brushing teeth or turning off lights)

Use a soft alarm or reminder until it becomes a habit

Track your sleep in a journal—notice patterns and improvements

Allow your body to lead: some nights you may need more time, others just a few rounds

🛏️ If you can’t sleep, just breathe. That’s still progress.

🌀 What If Breathwork Triggers Discomfort?

Some people with MS feel dizzy or anxious at first with slow breathing—especially if they’ve been living in fight-or-flight mode for years.

Here’s what to do:

Start with shorter sessions (2–3 minutes)

Skip the breath holds if they feel triggering

Focus on exhales only—inhale normally, then lengthen your out-breath

Try humming or sighing instead of counting

Add soothing touch (like a hand on the heart) to reinforce safety

⚠️ If breathing ever causes pain, chest tightness, or panic, pause and consult a healthcare provider.

💬 Voices from the MS Community

“Breathwork changed my nights. I used to dread bedtime. Now I look forward to the calm it brings.”
— Lena, 44, diagnosed with RRMS

“The 4-7-8 breath helps me stop spiraling. It’s like flipping a switch in my brain.”
— David, 38

“Even when I wake up at 3 AM, I can use humming breath to get back to sleep without meds.”
— Aria, 51, SPMS

🌈 Final Thoughts: A Natural Sleep Aid That Starts with You

If MS has robbed you of restful nights, know this: your body hasn’t forgotten how to sleep. It just needs help remembering how to feel safe.

Breathwork isn’t magic—it’s biology. And it’s accessible, gentle, and uniquely suited to the complexities of MS.

Tonight, instead of reaching for your phone or worrying about how tired you’ll be tomorrow…

🧘 Lie down.
🌬️ Close your eyes.
💗 Breathe like healing is already happening.

Because it is.

Want to try Breathwork? Click here.

Related Posts

Back to blog