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Sleep expert gives seal of approval to ‘finger breathing’ technique to help you drift off Credits: Social Media
By Paul Fogarty

Sleep expert gives seal of approval to ‘finger breathing’ technique to help you drift off

By Paul Fogarty

Were always being reminded of the importance of sleep but with so much stress and worry in our lives, it can be hard to drift off but a novel technique called finger breathing could be just what you need to help relax and fall asleep.

Mattress Online has partnered with Cavendish Cancer Cares Clare Longstaffe, a leading hypnotherapist, to help promote a series of finger breathing techniques designed to boost relaxation, whether youre trying to fall asleep or attempting to manage the stresses of daily life.

How to do the finger breathing technique

Several studies have shown that controlling your breathing can not only help you relax mentally but that doing so can also prompt the body to release melatonin, the hormone responsible for regulating the bodys circadian rhythm and helping us to feel drowsy in the evening.

Thats the aim of this technique as finger breathing is a form of self-hypnosis that can be used to achieve a calmer and more rational state of mind during times of anxiety or restlessness.

The technique itself, which involves a combination of controlled breathing and a series of finger holds, is incredibly simple and can be done almost anywhere with just five steps.

  • Step 1: Start by lying or sitting down in a comfortable position. Relax your breathing by inhaling more deeply and slower than you would normally.
  • Step 2: Bring the fingers and thumb of one hand together in a relaxed pinched position. Using your other hand, cup and loosely rest your bunched fingertips in your palm. Count five relaxed breaths while keeping your hands in this position
  • Step 3: Swap hands and count five breaths again.
  • Step 4: Next, make a thumbs up with one hand and then wrap the fingers of the other hand around the opposing thumb. Loosely hold your thumb while you count 5 relaxed breaths. Then swap hands and count five breaths again.
  • Step 5: Repeat this process on the rest of your fingers, i.e. wrap the fingers of one hand around your opposing index finger and hold for 5 relaxed breaths, before switching hands and repeating the process.

For a visual representation of this technique, please watch the video below.

In times of stress, if we can become aware of our breath and focus on slowing down and relaxing into our breath it can be helpful in moving to rest and digest, said Clare Longstaffe of Cavendish Cancer Care. Creating the habit of giving our breath some attention at different times of day can help to manage emotions and stresses, and give us moments to pause and re-center ourselves in the present moment.

We would recommend planning to practice breathing regularly when you are not stressed, if something is familiar to us, we are more likely to remember to use it when we need it most, she added.

Sleep expert gives finger breathing technique the seal of approval

To learn more about the benefits of the finger breathing technique, The Focus spoke with Olivia Arezzolo, a leading sleep expert, keynote speaker and author.

This [technique] is helpful, yes, she explained. Primarily because deep breathing encourages parasympathetic nervous system dominance; which helps us feel more calm.

Deep breathing can reduce cortisol, an awakening hormone, increase melatonin, our sleep-promoting hormone, and increase GABA, an anti-anxiety hormone, she added.

Focusing on the fingers encourages further mindfulness, helping distract from mental rumination, which could amplify the impact above, Arezzolo concluded.

Photo of a young woman suffering from insomnia. Blue night time effect created with blue gel over studio lighting.
jhorrocks via Getty Images

We tried it

As well as helping people to fall asleep, finger breathing is also designed to alleviate stress and anxiety and while putting this article together, this writer tried out the technique.

I found that it was certainly very relaxing, although the same can be said for most things that involve focusing on your breath and taking a moment to slow down your breathing.

This writer must admit, however, that after a few moments of using the technique, it made the prospect of ditching work to go for a nap incredibly appealing.

Arguably the biggest plus point I felt by using this technique, however, was that it kept my hands occupied.

This was great in helping me to relax as I was more focused on following the various steps of the technique with my hands than I was on any of the worries or stresses Id been feeling throughout the day.