I have tried many breathing exercises in the last few years and the one that I believe works better than any of the others for inducing sleep and helping with anxiety is the 4-7-8 breathing technique.

It is absolutely free, is really easy to learn and you can do it anywhere.  

I have been using it to help me get back to sleep at night for several years. 

It takes a little bit of practice at first but as with everything, the more you do it the better you become. 

I suggest that you start using it twice a day at first and just do 4 sequences to start with whilst you get used to the breathing pattern.

If you find you cant hold your breath for seven seconds then start off initially by counting faster but make sure that you maintain the 4-7-8 pattern. Eventually you will get into a rhythm and you will really feel the benefits.

This way of breathing is known as a natural tranquillizer and it really does work. 

When you first start practising it you may not notice the benefits straight away but make sure to continue and the effects will become apparent. 

I would recommend you use it if you can't get to sleep at night or anytime during the day when you feel tense or anxious. 

Want to know how to do it?

Ideally,  place the tip of your tongue against the ridge of tissue just behind your upper front teeth, and keep it there through the entire exercise. Exhale through your mouth around your tongue; try pursing your lips slightly if this seems awkward.

1. Exhale completely through your mouth, making a whoosh sound.

2. Close your mouth and inhale quietly through your nose to a mental count of 4

3. Hold your breath for a count of 7

4. Exhale completely through your mouth, making a whoosh sound to a count of 8

This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths.