Breath Control: The “Abdominal Breathing” Technique for Relaxation

If you’re a foreign friend struggling with insomnia, Traditional Chinese Medicine (TCM) offers simple yet powerful ways to fall asleep faster. These methods require no special equipment and fit easily into your daily routine.Today, I would like to introduce to you an artifact of traditional Chinese medicine abdominal breathing.

TCM says “chaotic breathing = a chaotic mind.” Slow, intentional breathing calms your nervous system and helps you drift off. You can do this anywhere—even in bed!

Step-by-Step Guide

1. Lie flat on your bed, close your eyes, and rest your hands lightly on your stomach. Let all your muscles go limp—no tightness in your shoulders, back, or legs.
2. Breathe in slowly through your nose. As you inhale, feel your stomach rise (like inflating a soft balloon). Count to 3 or 4 as you breathe in.
3. Hold your breath for 1–2 seconds (no need to strain!).
4. Breathe out slowly through your mouth. Let your stomach fall gently (like deflating the balloon). Count to 4 or 5 as you breathe out—make your exhale longer than your inhale.
5. Repeat this cycle for 5–10 minutes. Focus only on your breath and the rise/fall of your stomach. If your mind wanders, gently bring it back to your breathing.

Why It Works

Abdominal breathing slows your heart rate and lowers stress hormones (like cortisol). It balances your body’s qi flow, making you feel calm and ready for sleep—no effort required!

Important Tips

1. Be consistent: These methods work best with daily practice. Don’t expect perfect sleep on the first try—give it 1–2 weeks to see results.
2. Wind down before bed: Avoid phones, laptops, or TVs 1 hour before sleep. Blue light from screens tricks your brain into thinking it’s daytime, which disrupts sleep.
3. Ask for help if needed: If insomnia lasts weeks, or if these tips don’t help, see a licensed TCM practitioner. They can create a personalized plan for your needs.