How breathing exercises can help you sleep better
What's the story
Improving our sleep quality is crucial for our overall well-being, and breathing techniques can help us achieve restful nights. These methods calm the mind, ease the stress, and prepare our body for sleep. For beginners, easy breathing exercises can be an effective way to improve their sleep without having to practice for hours or use any equipment. Here are five beginner-friendly breathing techniques to improve your sleep quality.
Relaxation method
4-7-8 breathing technique
The 4-7-8 technique is aimed at inducing relaxation by controlling the pattern of your breath. Start by quietly inhaling through your nose for a count of four seconds. Hold your breath for seven seconds and then slowly exhale through your mouth for eight seconds. This technique slows down your heart rate and relaxes your nervous system, making it easier for you to fall asleep.
Deep breath focus
Diaphragmatic breathing
Diaphragmatic breathing involves deep breaths engaging the diaphragm instead of shallow chest breaths. Lie on your back with one hand on your chest and the other on your abdomen. Inhale deeply through your nose so that only your abdomen rises, keeping the chest still. Exhale slowly through pursed lips. This technique improves oxygen flow and reduces tension.
Structured pattern
Box breathing technique
Box breathing is a systematic method with equal spans of inhaling, holding, exhaling, and pausing before repeating the process. Inhale deeply through the nose for four seconds, hold for four seconds, slowly exhale through the mouth for four seconds, then pause again before restarting. This technique helps distract attention from stressors and induces calmness.
Balance method
Alternate nostril breathing
Alternate nostril breathing balances energy by alternating airflow between nostrils. Close one nostril, inhale deeply through the other, switch and exhale through the opposite side. Repeat this pattern a few times, switching sides after each full cycle, aiming for a natural flow without forcing anything. This method helps in achieving a balanced state of mind and body, promoting better sleep.
Tension release
Progressive muscle relaxation with breath control
Progressive muscle relaxation with controlled breathing targets releasing tension in muscle groups sequentially, from head to toe. It involves mindful contractions of muscles followed by their total release, resulting in natural relaxation. It aims to reduce physical stress and bring calmness to improve sleep. By concentrating on every muscle group and controlling the breath, it brings you to a peaceful, restful state for sleep.