{"id":89,"date":"2025-09-23T23:29:00","date_gmt":"2025-09-23T23:29:00","guid":{"rendered":"https:\/\/good-worldwide.go-vip.net\/upworthy\/2025\/09\/23\/doctor-shares-five-finger-breathing-technique-to-help-adults-and-kids-fall-asleep-fast\/"},"modified":"2025-09-23T23:29:00","modified_gmt":"2025-09-23T23:29:00","slug":"doctor-shares-five-finger-breathing-technique-to-help-adults-and-kids-fall-asleep-fast","status":"publish","type":"post","link":"https:\/\/goodinc.com\/qa-upworthy\/2025\/09\/23\/doctor-shares-five-finger-breathing-technique-to-help-adults-and-kids-fall-asleep-fast\/","title":{"rendered":"Doctor shares &#8216;five-finger breathing&#8217; technique to help adults and kids fall asleep fast"},"content":{"rendered":"<p>One of the best ways to improve your <a data-linked-post=\"2646252999\" href=\"https:\/\/www.upworthy.com\/this-lgbtq-health-center-is-changing-lives\" target=\"_blank\">health<\/a> is to regularly get at least seven hours of <a data-linked-post=\"2668861045\" href=\"https:\/\/www.upworthy.com\/are-you-a-night-owl-or-an-early-riser-one-group-s-brains-work-a-lot-better\" target=\"_blank\">quality sleep<\/a> a night. But unfortunately for many <a data-linked-post=\"2672559464\" href=\"https:\/\/www.upworthy.com\/non-americans-revealed-the-15-things-that-americans-never-knew-were-an-american-thing-ex1\" target=\"_blank\">Americans<\/a>, that type of sleep can be hard to come by. A recent report found that <a href=\"https:\/\/aasm.org\/survey-shows-12-of-americans-have-been-diagnosed-with-chronic-insomnia\/\" target=\"_blank\">12% of Americans<\/a> have chronic insomnia, and about one out of every three do not get the recommended sleep they need for optimal health.<\/p><p>It\u2019s not surprising that people are having a hard time getting some shut-eye; there are a lot of things to keep people up at night these days. But there are methods endorsed by the <a data-linked-post=\"2637337368\" href=\"https:\/\/www.upworthy.com\/meet-the-female-surgeons-who-are-calling-for-a-change-in-medical-culture\" target=\"_blank\">medical community<\/a> to help calm your <a href=\"https:\/\/www.good.is\/left-handed-advantages\" target=\"_blank\">mind and body<\/a>, making it much easier to fall asleep. <a href=\"https:\/\/health.clevelandclinic.org\/five-finger-breathing\" rel=\"noopener noreferrer\" target=\"_blank\"><u>The Cleveland Clinic<\/u><\/a> released a video on TikTok where pain specialist and behavioral medicine psychologist Judith Scheman, PhD, explains the technique to help people fall asleep.<\/p>\n<figure class=\"wp-block-embed is-type-rich is-provider-tiktok wp-block-embed-tiktok\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"tiktok-embed\" cite=\"https:\/\/www.tiktok.com\/@clevelandclinic\/video\/7283912549148511530\" data-video-id=\"7283912549148511530\" data-embed-from=\"oembed\" style=\"max-width:605px; min-width:325px;\"> <section> <a target=\"_blank\" title=\"@clevelandclinic\" href=\"https:\/\/www.tiktok.com\/@clevelandclinic?refer=embed\">@clevelandclinic<\/a> <p>Five-finger breathing is a simple but powerful breathing technique that induces deep relaxation \u2014 and you can do just about anywhere! ?\ufe0f Unlike other types of breathwork, five-finger breathing is a multisensory experience where you concentrate on more than just your breath. You also focus on the movement and sensation of one hand touching another, slowly and with intentionality. This helps your brain enter a state of deep relaxation, which causes it to release endorphins.<\/p> <a target=\"_blank\" title=\"\u266c Ambient-style emotional piano - MoppySound\" href=\"https:\/\/www.tiktok.com\/music\/Ambient-style-emotional-piano-6817206998401026049?refer=embed\">\u266c Ambient-style emotional piano &#8211; MoppySound<\/a> <\/section> <\/blockquote> <script async src=\"https:\/\/www.tiktok.com\/embed.js\"><\/script>\n<\/div><\/figure>\n<h2>How to do five-finger breathing for deep relaxation<\/h2><p><strong>Step 1: Position your hands<\/strong><\/p><p>Close your eyes, hold one hand out, and spread your fingers. This is known as your base hand. Take the index finger on your other hand and place it at the bottom of your extended thumb.<\/p><p><strong>Step 2: Breathe while you trace<\/strong><\/p><p>Slowly move your finger up the thumb on your base hand while inhaling. When you reach the top of the thumb, begin to exhale on your way down. Repeat this process for every finger, making sure you keep your breath slow and steady.<\/p><p><strong>Step 3: Reverse<\/strong><\/p><p>Once you&#8217;ve reached your pinky, it\u2019s time to go back the other way on the hand. Keep your breathing slow to release tension in your body with each exhale. <\/p><h2>Why does five-finger breathing work?<\/h2><p>The technique is effective because it allows the <a href=\"https:\/\/www.iflscience.com\/what-is-the-five-finger-breathing-technique-and-can-it-really-help-you-sleep-69823\" rel=\"noopener noreferrer\" target=\"_blank\"><u>parasympathetic<\/u><\/a> nervous system to release endorphins, which calm the brain. Endorphins comes from the <a href=\"https:\/\/my.clevelandclinic.org\/health\/body\/23040-endorphins\" rel=\"noopener noreferrer\" target=\"_blank\"><u>combination<\/u><\/a> of two words: morphine, the opiate pain reliever, and \u201cendogenous,\u201d which means \u201cwithin the body.\u201d Combined, it means a natural, internal pain reliever. <\/p><p>The technique is also helpful for children. It\u2019s easy to teach because it\u2019s similar to making a hand turkey like they did in kindergarten. But instead of tracing their hand with a pencil, they just use their finger.<\/p><p>Here is a fun explanation for kids with Rashmi from Yoga Guppy.<\/p><p class=\"shortcode-media shortcode-media-youtube\">        \t\t<div class=\"embed-wrapper\">\n\t\t\t<figure class=\"wp-block-embed wp-has-aspect-ratio \"> \n\t\t\t\t<div style=\"background-image:url(https:\/\/img.youtube.com\/vi\/CEOcsfGPQqg\/hqdefault.jpg)\" class=\"rkv-video-placeholder \" data-provider=\"youtube\" data-video-id=\"CEOcsfGPQqg\">\n\t\t\t\t\t<div class=\"overlay\"><\/div>\n\t\t\t\t\t<button aria-label=\"Play video\">\n\t\t\t\t\t\t<svg width=\"17\" height=\"20\" viewBox=\"0 0 17 20\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n\t\t\t\t\t\t\t<path d=\"M16.5 9.75047C16.5006 10.0051 16.4353 10.2556 16.3105 10.4775C16.1856 10.6995 16.0055 10.8853 15.7875 11.017L2.28 19.2802C2.05227 19.4196 1.79144 19.4957 1.52445 19.5007C1.25746 19.5056 0.993989 19.4392 0.76125 19.3083C0.530728 19.1794 0.338696 18.9914 0.204904 18.7637C0.0711107 18.536 0.000385179 18.2768 0 18.0127V1.48828C0.000385179 1.22417 0.0711107 0.964934 0.204904 0.737222C0.338696 0.509511 0.530728 0.321545 0.76125 0.192655C0.993989 0.0617322 1.25746 -0.00468706 1.52445 0.0002572C1.79144 0.00520146 2.05227 0.0813301 2.28 0.220781L15.7875 8.4839C16.0055 8.6156 16.1856 8.80145 16.3105 9.0234C16.4353 9.24534 16.5006 9.49582 16.5 9.75047Z\" fill=\"white\"\/>\n\t\t\t\t\t\t<\/svg>\n\t\t\t\t\t<\/button>\n\t\t\t\t<\/div>\n\t\t\t<\/figure>\n\t\n\t\t\t\t\t<\/div>\n\t\t                        <\/p><p>Recently, <em>Upworthy<\/em> featured another sleep hack, this time courtesy of popular neuroscientist Andrew Huberman. \u201cIn fact, if you wake up in the middle of the night and you&#8217;re having trouble falling back asleep, try just doing some long, extended exhales. And get this, this sounds really weird, but it has a basis in physiology. Keep your eyes closed and just move your eyes from side to side behind your eyelids like this, back and forth,\u201d Huberman told Bill Maher on an episode of HBO\u2019s <em>Real Time with Bill Maher<\/em>,  as he moved his eyes from side to side as if he was surveying a vast landscape. \u201cDo some long exhales. I can&#8217;t promise, but I&#8217;m willing to wager like maybe one pinky, that within five minutes or so, you&#8217;ll be back to sleep.\u201d<\/p><p>Huberman says that the movement helps us calm down because our brains evolved to sense that if we are walking forward, then were aren\u2019t facing any threats. When we walk forward, we tend to move our eyes from side to side, as if surveying the landscape in front of us. Therefore, it releases chemicals to keep the mind calm. <\/p><p class=\"shortcode-media shortcode-media-youtube\">        \t\t<div class=\"embed-wrapper\">\n\t\t\t<figure class=\"wp-block-embed wp-has-aspect-ratio \"> \n\t\t\t\t<div style=\"background-image:url(https:\/\/img.youtube.com\/vi\/tAJ6DO2L1Vs\/hqdefault.jpg)\" class=\"rkv-video-placeholder \" data-provider=\"youtube\" data-video-id=\"tAJ6DO2L1Vs\">\n\t\t\t\t\t<div class=\"overlay\"><\/div>\n\t\t\t\t\t<button aria-label=\"Play video\">\n\t\t\t\t\t\t<svg width=\"17\" height=\"20\" viewBox=\"0 0 17 20\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n\t\t\t\t\t\t\t<path d=\"M16.5 9.75047C16.5006 10.0051 16.4353 10.2556 16.3105 10.4775C16.1856 10.6995 16.0055 10.8853 15.7875 11.017L2.28 19.2802C2.05227 19.4196 1.79144 19.4957 1.52445 19.5007C1.25746 19.5056 0.993989 19.4392 0.76125 19.3083C0.530728 19.1794 0.338696 18.9914 0.204904 18.7637C0.0711107 18.536 0.000385179 18.2768 0 18.0127V1.48828C0.000385179 1.22417 0.0711107 0.964934 0.204904 0.737222C0.338696 0.509511 0.530728 0.321545 0.76125 0.192655C0.993989 0.0617322 1.25746 -0.00468706 1.52445 0.0002572C1.79144 0.00520146 2.05227 0.0813301 2.28 0.220781L15.7875 8.4839C16.0055 8.6156 16.1856 8.80145 16.3105 9.0234C16.4353 9.24534 16.5006 9.49582 16.5 9.75047Z\" fill=\"white\"\/>\n\t\t\t\t\t\t<\/svg>\n\t\t\t\t\t<\/button>\n\t\t\t\t<\/div>\n\t\t\t<\/figure>\n\t\n\t\t\t\t\t<\/div>\n\t\t                        <\/p><p>Whether you use the five-finger breathing hack, the Andrew Huberman eye technique, or this <a href=\"https:\/\/www.upworthy.com\/military-trick-that-can-help-you-fall-asleep-in-2-minutes-ex1\" target=\"_blank\">military exercise<\/a>, there\u2019s nothing wrong with having as many tools in your sleep shed as possible. Who knows, one night the finger trick may put you right back to sleep, and the eye roll method may work on another. All that matters in the morning is that you got some decent shut-eye. <\/p>","protected":false},"excerpt":{"rendered":"<p>It&#8217;s like making a turkey when you were in kindergarten.<\/p>\n","protected":false},"author":9,"featured_media":187571,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"alternative_headline":"","alternative_description":"","alternative_featured_image":0,"rkv_announcement":{"visible":true},"apple_news_api_created_at":"","apple_news_api_id":"","apple_news_api_modified_at":"","apple_news_api_revision":"","apple_news_api_share_url":"","apple_news_cover_media_provider":"image","apple_news_coverimage":0,"apple_news_coverimage_caption":"","apple_news_cover_video_id":0,"apple_news_cover_video_url":"","apple_news_cover_embedwebvideo_url":"","apple_news_is_hidden":"","apple_news_is_paid":"","apple_news_is_preview":"","apple_news_is_sponsored":"","apple_news_maturity_rating":"","apple_news_metadata":"\"\"","apple_news_pullquote":"","apple_news_pullquote_position":"","apple_news_slug":"","apple_news_sections":[],"apple_news_suppress_video_url":false,"apple_news_use_image_component":false,"partner_boost":false,"hide_partner_badge":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[155,146,255],"tags":[135,1222,1223,1224,1225,1226,1227,1228,1229,1230,1231,1232,1233,1234,1235,1236],"sponsor":[],"rkv-people-shadow":[215],"class_list":["post-89","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health","category-popular","category-wellness","tag-popular_source-pageview","tag-andrew-huberman","tag-bill-maher","tag-cleveland-clinic","tag-five-finger-breathing","tag-insomnia","tag-kid-sleep-hacks","tag-kids-breathing","tag-medical-tips","tag-parasympathetic-nervous-system","tag-relaxation-techniques","tag-sleep","tag-sleep-hacks","tag-sleep-techniques","tag-slow-breathing","tag-yoga-guppies"],"edit_link":null,"apple_news_notices":[],"rkv_author":{"id":215,"name":"Tazreena Sajjad","display_name":"Tazreena Sajjad","first_name":"","last_name":"","nickname":"","url":"https:\/\/goodinc.com\/qa-upworthy\/author\/tazreena-sajjad\/","link":"https:\/\/goodinc.com\/qa-upworthy\/author\/tazreena-sajjad\/","description":"","slug":"tazreena-sajjad","avatar_urls":[],"email":false},"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.1 (Yoast SEO v27.1.1) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Doctor shares &#039;five-finger breathing&#039; 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