You’re not alone if you have trouble falling asleep.
Insomnia is the most prevalent sleep problem, according to the Health Administration. About 30% of individuals have short-term issues, and 10% have persistent difficulty falling or staying asleep.
Our fast-paced world, which is loaded with schoolwork, long work days, financial constraints, parenting fatigue, and other emotionally draining events, can make it difficult to unwind, quiet down, and sleep well.
When it’s difficult to sleep, focusing on your breath can assist.
Let’s look at some breathing techniques for sleeping by calming your mind and body.
Things To Remember Before Getting Started
Although there are various breathing techniques for sleeping available to help you relax and fall asleep, a few fundamental concepts apply to all of them.
Closing your eyes is usually a bright idea since it might help you block out distractions. Consider the healing power of your breath while you focus on your breathing.
Each of these nine workouts has somewhat different advantages. Test them out to find which one is the best fit for you.
You’ll soon be sleeping like a baby.
1. 4-7-8 Breathing Technique
Here’s how to put the 4-7-8 breathing method into action:
- Allow your lips to separate slightly.
- Completely exhale, creating a breathy whoosh sound as you do so.
- For a count of four seconds, press your lips together and discreetly inhale through your nose.
- Hold your breath for seven counts.
- Exhale for another 8 seconds, producing a whooshing sound the whole time.
- When you initially begin, repeat 4 times. Work your way up to 8 repetitions.
This is a variant of pranayama, an ancient yogic technique that helps people relax while replenishing oxygen in their bodies.
2. Bhramari Pranayama Breathing Exercise
The following steps will assist you in doing the original Bhramari pranayama breathing techniques for sleeping:
- Close your eyes and take slow, deep breaths in and out.
- Use your hands to cover your ears.
- Place one index finger over each brow and the rest of your fingers over your eyes.
- Next, apply moderate pressure to the sides of your nose, focusing on the brow area.
- Close your lips and exhale gently through your nose, creating the humming “Om” sound.
- Rep the process five times more.
Bhramari pranayama has been demonstrated in clinical tests to decrease respiration and heart rate quickly. This is incredibly relaxing and can help prepare your body for sleep.
3. Three-Part Breathing Exercise
Follow these three steps to practise the three-part breathing techniques for sleeping:
- Take a long, deep breath in.
- Exhale completely while paying close attention to your body and how it feels.
- After a few repetitions, slow down your exhale to be twice as long as your inhale.
Because of its simplicity, some individuals favour this approach above others.
4. Diaphragmatic Breathing Exercise
To perform diaphragmatic breathing techniques for sleeping, follow these steps:
- Lie on your back and either sit in a chair or bend your knees over a cushion.
- One hand should be flat against your chest, and the other should be on your stomach.
- Take calm, deep breathes through your nose, keeping your hand on your chest steady as your stomach hand rises and falls with your breaths.
- Next, take slow, deep breaths with pursed lips.
- You eventually want to be able to breathe in and out without having to move your chest.
This approach pauses your breathing and reduces your oxygen requirements while strengthening your diaphragm.
5. Alternate Nasal Breathing Exercise
The stages for alternating nasal or alternate nostril breathing techniques for sleeping, also known as Nadi shodhana pranayama, are as follows:
- Cross your legs and sit.
- Place your left hand on your knee and your right thumb against the bridge of your nose.
- Exhale completely, then seal the right nostril.
- Breathe in via your left nostril.
- Exhale via your right nostril while shutting your left.
- Continue in this manner for 5 minutes, concluding with an exhalation through your left nostril.
According to a 2013 research, participants who performed nasal breathing techniques for sleeping felt less anxious afterwards.
6. Buteyko Breathing
To practise Buteyko breathing techniques for sleeping, do the following:
- Sit in bed with your lips softly closed (not pursed) and breathe naturally through your nose for around 30 seconds.
- Once, breathe more deliberately in and out through your nose.
- Pinch your nose closed gently with your thumb and fingers, keeping your lips closed as well until you feel the urge to take another breath.
- Take another big breath in and out via your nose while keeping your mouth closed.
Many people are unaware they are hyperventilating. This practice will assist you in returning to a regular breathing pattern.
7. The Papworth Method
To breathe more naturally, use the Papworth technique, which focuses on your diaphragm:
- Sit up straight, preferably in bed, if you’re using this to fall asleep.
- Take slow, deep breaths in and out, counting to four with each inhalation — via your mouth or nose — and each exhales — through your nose.
- Pay attention to your abdomen rising and falling, and listen for breath noises coming from your stomach.
This calming technique might help you break the habit of yawning and sighing.
8. Kapalbhati Breathing Exercise
Kapalbhati breathing techniques for sleeping entails a sequence of inhaling and exhaling exercises that include the following phases, as defined by the Art of Living:
- Sit in a relaxed position with your spine straight. Put your hands on your knees, palms facing up. You can sit cross-legged on the floor, in Virasana Pose, or in a chair with your feet flat on the floor (sitting on your heels with knees bent and shins tucked beneath the thighs).
- Take a long, deep breath in.
- Exhale by contracting your belly and forcing the breath out in a quick burst. You may feel your abdominal muscles tense by placing your palm on your stomach.
- Your breath should spontaneously flow into your lungs as you swiftly relax your abdomen.
- To complete one cycle of Kapalbhati pranayama, take 20 such breaths.
- After finishing one cycle, close your eyes and examine the feelings in your body.
- Finish your practice with two more rounds.
Kapalbhati breathing techniques for sleeping has been linked to sinus opening and improved concentration. It is regarded as an advanced breathing techniques for sleeping. It is recommended that you first learn other methods, such as Bhramari pranayama, before tackling this one.
9. Box Breathing
During box breathing, you should concentrate on the amount of oxygen you’re bringing in and expanding:
- Sit up straight, breathe in, and then exhale, attempting to expel all the air out of your lungs.
- Inhale gently via your nose and mentally count to four, filling your lungs with more air with each number.
- Hold your breath and mentally count to four.
- Exhale slowly via your mouth, concentrating on getting all of the oxygen out of your lungs.
Box breathing techniques for sleeping is a frequent technique used during meditation, and it is a popular way to gain mental concentration and relax. Meditation offers a number of well-documented health advantages.
Wrapping It Up
Whatever form of breathing techniques for sleeping you like, the data is clear that they can assist you:
- Relax
- Sleep
- Breathe naturally and effectively
With so many options, you may find yourself fast asleep before you realise it.