Sleep better naturally with these 5 breathing methods
What's the story
Breathing exercises are a natural way to improve sleep quality by calming the mind and body. These techniques can be easily incorporated into nightly routines, helping you relax before bed. By focusing on your breath, you can reduce stress and anxiety, making it easier to fall asleep. Here are five breathing exercises that may help you achieve a more restful night's sleep.
Tip 1
Diaphragmatic breathing technique
Diaphragmatic breathing, also known as abdominal or deep breathing, involves engaging the diaphragm fully while inhaling. This technique increases the amount of oxygen that enters the lungs and promotes relaxation by activating the body's parasympathetic nervous system. To practice diaphragmatic breathing, lie down comfortably with one hand on your chest and the other on your abdomen. Inhale deeply through your nose so that only your abdomen rises, then exhale slowly through pursed lips.
Tip 2
4-7-8 breathing method
The four-seven-eight breathing method is a simple technique that helps calm the mind and body. Start by sitting or lying comfortably with your back straight. Close your eyes and take a deep breath in through your nose for four seconds. Hold your breath for seven seconds, then exhale slowly through your mouth for eight seconds. Repeat this cycle four times to help induce relaxation and prepare for sleep.
Tip 3
Box breathing technique
Box breathing is a structured way of controlling breath patterns to reduce stress levels effectively. Begin by inhaling deeply through your nose for four seconds, then hold your breath for another four seconds. Exhale slowly through your mouth over the next four seconds, and hold again without inhaling for four more seconds. Repeat this cycle until you feel calm and ready to sleep.
Tip 4
Alternate nostril breathing practice
Alternate nostril breathing balances both sides of the brain, promoting calmness and clarity. Sit comfortably, close your right nostril with your thumb, inhale through the left, switch, and exhale through the right. Repeat the process, alternating sides for a few minutes, focusing on your breath, and letting go of distractions. This practice calms the mind and helps you sleep better.
Tip 5
Progressive muscle relaxation combined with breathing
Progressive muscle relaxation involves tensing and then relaxing different muscle groups while focusing on deep, rhythmic breathing. Start from your toes, tense each muscle group for a few seconds, then release and relax. Move up your body, concentrating on your breath, and letting go of tension. This technique promotes relaxation and helps you sleep better.