Allow your lips to gently part.
Exhale completely, making a breathy whoosh sound as you do.
Press your lips together as you silently inhale through the nose for a count of 4 seconds.
Hold your breath for a count of 7.
Exhale again for a full 8 seconds, making a whooshing sound throughout.
Repeat 4 times when you first start. Eventually work up to 8 repetitions.
B) Three-part breathing exercise
To practice the three-part breathing exercise, follow these three steps:
Take a long, deep inhale.
Exhale fully while focusing intently on your body and how it feels.
After doing this a few times, slow down your exhale so that it’s twice as long as your inhale.
Some people prefer this technique over others because its probably the most simple out of all of them.
C) Buteyko breathing
To practice buteyko breathing for sleep:
Sit in bed with your mouth gently closed (not pursed) and breathe through your nose at a natural pace for about 30 seconds.
Breathe a bit more intentionally in and out through your nose once.
Gently pinch your nose closed with your thumb and forefinger, keeping your mouth closed as well, until you feel that you need to take a breath again.
With your mouth still closed, take a deep breath in and out through your nose again.
3. Change Your Posture
Stand with your feet shoulder width apart.
Lean your hips against a wall.
Rest your hands on your thighs.
Relax your shoulders, leaning forward slightly and dangling your arms in front of you.
Rest your elbows or hands on a piece on furniture, just below shoulder height.
Relax your neck, resting your head on your forearms.
Relax your shoulders.
Extra: Schedule your medication.
It may not be enough to take your last dose hours before bedtime.
If your asthma is really acting up at night, you should speak to your physician about ways to better time your medicine so it works throughout the night, which will help prevent the coughs and breathlessness that’s waking you in the wee hours.