Do you have trouble sleeping at night? If so, you're not alone. Millions of people around the world suffer from sleep deprivation. There are many things that can contribute to poor sleep habits, including stress, anxiety, and even physical pain. In this blog post, we will discuss some breathing techniques that can help you get a good night's sleep!
The most common sleep disorder is insomnia. If you ever experience insomnia, you’re in the company of more than 30 percent of other adults who also experience it. If you want to fall asleep better, one way to accomplish that is to try these breathing techniques.
478 Breathing Method
In this breathing method, you’ll focus on breathing in 4 seconds, holding it in for 7 seconds, and then slowly exhaling for 8 seconds. Repeat this four to eight times. You can do this exercise sitting or lying down.
Doing this breathing exercise will help to oxygenate your blood and relax your body. It’s a great way to fall asleep if you’re feeling anxious or stressed.
Watch this video explaining the 478 breathing method.
Bhramari Pranayama Method
If you’re not pregnant, menstruating, or have health issues like high blood pressure, epilepsy, heart issues, or an ear infection, this method can help you fall asleep as you do it while lying down.
This method reduces your heart rate, which is anxiety-reducing. Lay flat on your back, close your eyes, breathe deeply, in and out.
Bring your fingers up and cover your eyes lightly, with your index finger resting on your brow and the others resting over your lids. Use gentle pressure on the sides of your nose and brow. With your mouth closed, breathe slowly in through your nose and hum as you do it. Do this five times.
Watch the demonstration here.
Diaphragmatic Breathing Method
In this method, you want to lie on your back with your knees bent over a pillow, or you can sit in a chair. Place one hand on your chest and one on your stomach. While you breathe in from your nose, make your stomach rise with each breath breathing slowly in and out without your chest moving at all.
Watch this video to learn about the diaphragmatic breathing method.
Box Breathing
To do this method correctly, remember that the goal is to focus on your breathing, mindful of how much oxygen you’re getting. Sit in a chair on the floor with a straight supported back. Breathe in as normal, but when you exhale, try pushing all the air out of your lungs.
Then inhale slowly through your nose for a count of four, filling your lungs with as much air as you can. Once you’re full, hold your breath in for a count of four, then exhale all your air first through your mouth, pushing all the air out of your lungs to a count of four.
Watch the demonstration here.
Takeaway
To learn these methods, numerous YouTube videos will demonstrate these techniques and others very well. You can also use apps like Insight Timer to find a person to guide each of these techniques. Breathing is one of the most forgotten natural things we do that is highly underrated. You can breathe your way to better health and sleep without buying a single device. What’s better than that?
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