Few things are more important than sleep, yet it often eludes us when we need it most, causing wide-ranging problems for the body.
Many of the hacks promising a calmer mind involve visualisation, which presents obvious challenges when the mind is in overdrive.
Thankfully, one method has gained traction for helping the mind drift off by combining gentle hand movements with controlled breathing patterns.
Dr James Parker from the Everett Clinic has previously shared the science behind "Five finger breathing", claiming it can be a game-changer for those struggling with sleeplessness.
Breathing techniques are widely recommended for better sleep
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It requires finding a comfortable spot to sit or lie down with your hands free. Choose one hand as your "base" and spread those fingers wide.
With the index finger of your other hand, start tracing slowly up the outside of your thumb while breathing in through your nose. Then trace down the other side as you breathe out through your mouth.
Keep going across all five fingers, matching your breathing to the movement. The key is maintaining a gentle, steady rhythm - you're aiming for about five or six breath cycles per minute as you trace each finger.
The technique works by triggering our body's natural relaxation response, according to certified breathwork instructor Oscar Trelles, who founded Breathing Flame.
He told GB News: "This technique works by pairing two calming signals: slow, steady breathing and gentle tactile stimulation."
“As you trace each finger while breathing in and out, the breath naturally slows to about five–six cycles per minute.
“That rhythm activates the parasympathetic nervous system (lowering heart rate and blood pressure) while the touch provides a grounding point for attention, pulling the mind away from racing thoughts.
“Together, those shifts help the body ease into deeper relaxation and make it easier to fall asleep.”
It's this dual action - the physical touch combined with controlled breathing - that helps our bodies shift into a state ready for sleep.
What makes five-finger breathing particularly useful is how accessible it is compared to other relaxation methods, the expert explained.
“Compared to other mindfulness practices, five-finger breathing is very approachable," Trells continued.
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Drinking calming tea before best could help soothe the mind
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“Meditation or body scans can feel abstract when someone is stressed or restless. This method is tangible: breath linked with touch.
“That makes it easier for many people to stay engaged, whether they’re trying to wind down at night or reset focus during a busy day.”
In other news, a content creator named Emmie recently spoke of the unmatched benefits of tea before bed, telling followers: "First, you've heard it from millions of people, you'll hear it from me. The best thing you can do to wind yourself down is tea."
The Sleep Foundation recognises chamomile as one of the most reliable ingredients to soothe and calm, with caffeinated brews best avoided altogether.
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