Many of us lack quality sleep due to a variety of reasons including different circumstances, stress caused by workload, and sleeping too much during the day.
Not getting enough sleep at night can lead to conditions including insomnia. Long and deep sleep can be achieved quickly by doing some breathing exercises regularly.
Breathing exercises recommended by many research groups calm the nervous system and cause faster sleep, these are effective in curing insomnia. Also, stress, fatigue, depression are better managed by performing breathing exercises regularly.
Here are 7 essential breathing exercises to help you fall asleep easily.
1. 4-7-8 Breathing Routine
Created as a variant of the ancient yoga technique known as pranayama, this breathing exercise was performed by Dr. Andrew Weil.
1. Slowly part the lips and exhale the whole breath, making a whoosh.
2. Then together the lips and inhale the air through the nose continuously for 4 seconds.
3. After that, hold well without exhaling for 3 seconds (i.e. until 7 seconds come).
4. Exhale for a full 8 seconds followed by the sound of whoosh after 7 seconds.
5. This exercise should be done 4 times a day initially. May increase its number over the course of the day.
2. Diaphragmatic / Abdominal Breath
This exercise slows breathing and strengthens the diaphragm.
1. Lie down straight and keep one hand on the abdomen and the other hand against the chest.
2. Then take a deep breath slowly through the nose.
3. Make sure only the abdomen rises and falls while inhaling and exhaling.
4. The hand holding on to the chest should be stable as possible.
5. The important thing is to inhale through the nose and exhale through the mouth.
3. Humming Bee Breathing
Reliable clinical studies have shown that this ancient form of yoga, called Bhramari, reduces both heart rate and breathing at the same time and stimulates sleep.
1. Close the eyes and close off the ears using the index fingers of the hands.
2. Then take a deep breath slowly through the nose.
3. Close the mouth and exhale through the nose after a few seconds.
4. Doing so should cause a humming sound through the throat while exhaling.
5. This process should be repeated 5 times.
4. Three-Part Breathing
Most people prefer this technique which is much simpler than other exercises.
1. Close the eyes and inhale deep and long breaths through the nose.
2. Then focus on the breath while fully exhaling through the nose.
3. The inhale will be twice long by slowing the exhale after a few minutes.
5. Alternating Nostril Breathing
The Nostril Breathing process called Nadi Shodhana Pranayama also helps to reduce stress.
1. Sit up straight and place your left hand on your knee.
2. Close the left nostril with the thumb of the right hand and inhale through the right nostril.
3. Hold the breath for few seconds and then close the right nostril and exhale through the left nostril.
4. This process should be continued in rotation for 5 minutes.
5. Be sure to exhale through the left nostril when completing a cycle.
6. Counting While Breathing
1. Lie down straight on the bed and focus on the breath while inhaling and exhaling.
2. Once the air is exhaled it should be counted.
3. initially count in forward as 1-10 and then backward as 10-1.
4. This process should be continued until the feeling of sleep comes.
7. Box Method
1. Close your eyes, sit up straight then inhale slowly through the mouth and exhale through the nose.
2. Make sure all air is expelled from the lungs each time you exhale.
4. Similarly, the lungs should be filled with excess air each time you inhale.
3. Hold the breath for 4 seconds following it. Focus on the complete exit of oxygen during this cycle.
Apart from doing exercises, you can also try reorganizing your bedroom, hear some good sleep music, replace bedroom fan, and consult the nutritionist and made diet changes also for better sleep. However, it is advisable to take right medications if nothing from the above is worked.