Slow, extended exhalation is one of the fastest ways to shift the body out of a stressed state and toward the rest needed for sleep.
Why breath before bed works
Lengthening the exhale relative to the inhale signals the parasympathetic nervous system to take over, lowering heart rate within minutes.
The three practices
Nadi Shodhana, extended-exhale breathing, and a brief humming-breath practice each calm the system in a slightly different way — try one at a time.
What to avoid
Breath retention practices are best avoided close to bedtime and by anyone with uncontrolled blood pressure without medical guidance.