Science-Based Breathing Techniques For Sleep

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BREATHING TECHNIQUES FOR SLEEP

• Eight Science-Based Breathing Techniques For Sleep

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INTRODUCTION
Today's busy and fast-paced lifestyle full of
financial constraints, long working hours, and
personal stress can wear you down and make it
very difficult to calm down, relax and get a good
night's sleep. It can be frustrating, but when
it's hard to fall asleep, breathing exercises can
probably help.
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Lets take a look at these eight deep breathing
exercises for better sleep
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4-7-8 Breathing
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• First, you need to place the tip of your tongue
  on the roof of your mouth just behind the top of
  your front teeth. Your language will remain there
  until the entire process is complete.
• Then part your lips and empty your lungs by
  exhaling through your mouth while hissing.
• Now close your lips and inhale through your nose
  for four seconds.
• Hold your breath for seven seconds.
• Exhale forcefully through your mouth for eight
  seconds while making a hissing sound. You can
  repeat this cycle at least four to five times.
• The 4-7-8 breathing exercise is based on yoga
  breathing exercises that help people relax and
  rest as it replenishes oxygen in the body and
  puts you to sleep.

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Bhramanayamari Pranayama
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• Sit on the bed with your back straight. Now close
  your eyes and cover your ears with your thumb.
• Place your index fingers on your eyebrows and
  cover your eyes with the rest of your fingers.
• Now gently press the sides of the nose with your
  ring finger and try to focus on the eyebrow area.
• Close your mouth and take a deep breath in
  through your nose and make an "om" sound as you
  exhale through your nose. You can repeat this
  process at least four to five times.
• Bhramari pranayama is a yogic breathing exercise
  (pranayama) that has been shown to reduce heart
  and breathing rates (Study 1). It has a very
  calming effect and prepares your body for deep
  sleep.

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Diaphragmatic Breathing

• Lie on your back and put a pillow under your
  knees or you can also sit on a chair.
• Place your left hand on your chest and your right
  hand on your stomach. Now take a deep breath in
  through your nose and let your stomach rise as it
  fills with air.
• Exhale slowly with pursed lips (like blowing a
  whistle). Repeat this procedure several times.
• Diaphragmatic breathing strengthens your
  diaphragm and other lung muscles. It also helps
  to calm you down so you can sleep well.

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Three-Part Breathing Exercise
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• To practice this breathing technique, just take a
  deep breath.
• As you exhale fully, focus deeply on your entire
  body and how you feel as you breathe.
• After repeating this a few times, you need to
  slow down your exhalation until it is twice as
  long as your inhalation.
• This breathing exercise is popular with most
  people because it is very easy to practice.

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Alternate Nostril Breathing
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• It is also called nadi shodhan pranayama.
• Sit on the bed with your legs crossed and your
  back straight.
• Place the right thumb on the right nostril and
  inhale through the left nostril.
• Hold for a few seconds and then close the left
  nostril from the ring finger and exhale through
  the right nostril. Now inhale through the right
  nostril and keep the left nostril closed.
• Hold for a few seconds and then close the right
  nostril from the right thumb and exhale through
  the left nostril. Repeat this cycle of slow
  breathing for a few more breaths.
• Studies (Study 3) have shown that practicing this
  deep breathing benefits people in reducing stress
  and anxiety.

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Buteyko Breathing
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• Sit on the bed with your legs crossed and your
  mouth closed. Try breathing normally through your
  nose for 30 seconds.
• Now try breathing more deliberately through your
  nose. Then gently close your nose with your thumb
  and forefinger and also keep your mouth closed
  until you feel the need to inhale.
• Now again, keeping your mouth closed, take a deep
  breath and exhale through your nose.
• If you feel like you are hyperventilating, then
  Buteyko breathing can bring you back to normal
  breathing and relax you.

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Box Breathing

• Sit on the bed, keep your back straight and take
  deep breaths to the count of four. Be sure to
  fill your lungs with more air as you increase the
  count.
• Now you have to hold your breath to the count of
  four. And then you have to exhale through your
  mouth to the count of four. As you exhale, focus
  on emptying your lungs as much as possible.
  Repeat this procedure several times.
• Box breathing is a very common breathing
  technique practiced during meditation and
  powerful breathing exercises for anxiety. This
  technique can be used to calm you down before bed.

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Papworth Method
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• Sit on the bed and keep your back straight. Now
  you need to inhale deeply and exhale to the count
  of four. You can do it through your nose or
  mouth however, you must exhale through your
  nose.
• Focus on your belly as it rises and falls as you
  inhale and exhale. Listen to the sound of your
  breath coming from your stomach.
• This relaxing breathing technique will allow you
  to breathe more naturally. It also helps reduce
  yawning and sighing.

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CONCLUSION

• Next time, you have trouble sleeping, try
  relaxing your mind using the above breathing
  techniques. This may help you fall asleep as your
  thoughts will start to unwind.

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SOURCE Breathing Techniques For Sleep
Yuvaap 2022