Things to remember before getting started
Breathing Exercises for Sleep
There are plenty of breathing exercises you can do at your own pace.
The way that your eyes are closed may help you shut out distractions. You have to stay focused on your breath and think of the healing powers of your breath.
Each of these exercises has a distinct effect on the body.Try the two and see which one is best for you.
You will be sleeping like a baby very soon.
Table of Contents
1. 4-7-8 breathing technique
- It’s okay if you don’t have to tell your lips to part.
- Exhale deeply and make a squeaky whoosh sound as you exhale.
- You’ve got to press your lips together as you inhale through your nose for a count of 4 seconds.
- Hold your breath for 7 seconds to make sure it is clear.
- Exhale for a full 8 seconds and make a whooshing sound.
- When you first start, repeat the process four times. Work up to 8 repetitions to finish the program.
Dr. Andrew Weil developed the technique as a variation of pranayama, an ancient yoga technique that helps people relax as it replenishes oxygen in the body.
2. Bhramari pranayama breathing exercise
These steps can be used to help you to perform the Bhramari pranayama breathing exercise:
- Open the eyes and breathe gently.
- Hold your hands over your ears.
- Place your index finger and the rest of your fingers over your eyes.
- Place gentle pressure on the side of your nose and focus on your brow area.
- Keep your mouth shut and breathe through your nose slowly, making the humming “Om” sound.
- The process should be repeated five times.
A 2017 research review showed that Bhramaripranayama may reduce breathing and heart rate by using slow breathing techniques. This helps to prevent muscle tension and prepare your body for sleep.
3. Three-part breathing exercise
Follow these three steps to start breathing the three-part exercise.
- Deep inhale, long.
- Exhale while focusing on your body and sensations.
- Slow your exhale and inhale so that it’s twice as long as your inhale.
This technique is so easy that people prefer this over others.
4. Diaphragmatic breathing exercise
- Lay on your back and bend your knees over a pillow, or sit down.
- Place one hand on your chest and the other on your stomach.
- Keeping your hands on your chest still and holding your breath
- Pass through pursed lips and breathe.
- You want to be able to breathe without moving your chest.
This technique helps your breathing by slowing and weakening your diaphragm.
5. Alternate nasal breathing exercise
For the alternate nostril breathing exercise, there are steps for Nadi Shodhana Pranayama.
- Sit down with your legs crossed.
- Then place your thumb against your nose and your left hand on your knee.
- Inhale fully and close the right nostril.
- Exhale through your left nostril.
- Exhale through your right nostril while closing your left nostril.
- Exhale through your nose for 5 minutes, then continue your rotation.
A 2013 study found that those who practised nasal breathing were less stressed.
6. Buteyko breathing
Buteyko breathing is a breathing technique that is named after the doctor who created it.
To practice Buteyko breathing for sleep:
- In bed, breathe through your nose for 30 seconds while you wait.
- Unless you’re completely drained of oxygen, breathe through your nose.
- Gently pinch your nose closed with your thumb and forefinger until you feel you need to take a breath.
- Take a deep breath in and out through your nose again with your mouth closed.
People don’t realise that they are hyperventilating. You can reset your breathing rhythm with this exercise.
7. The Papworth method
The Papworth method is used for many breathing techniques. To breathe naturally, you focus on your diaphragm.
- Sit straight in bed if using this to fall asleep.
- Take deep, methodical breaths in and out, counting to 4 with each inhale—through your mouth or nose—and each exhale, which should be through your nose.
- Listen for your breathing noises to come from your stomach.
By using this relaxing method, one can reduce the habit of yawning or sighing.
8. Box breathing
During box breathing, you want to focus on the oxygen you bring in and push out
- After sitting with your back straight, breathe in, and then try to push all of the air out of your lungs as you exhale.
- As you count to 4 in your head, your lungs will feel filled with air with each number.
- Hold your breath and count to 4 in your head.
- Exhale through your mouth slowly, focusing on getting all the oxygen out of your lungs.
Box breathing is common during meditation. Meditation has been associated with a number of health benefits.
Also read :- I Don’t Like Meditating. Here’s Why I Do It Anyway