Breathing Techniques to Improve Sleep
Sleep deprivation can have a massive impact on our physical and mental well-being, leaving us feeling fatigued, irritable, and unable to focus. Fortunately, there are a few simple breathing techniques that can help us get the rest we need. Practicing certain breathing exercises has been known to improve relaxation, bring on a deeper sleep, and sometimes even reduce anxiety and stress.
Using breathing techniques can help us to create a physiological response, allowing us to truly relax and fall asleep faster. During deep, slow breathing, we can reduce our heart rate, and this in turn can help our body to slow down and prepare for sleep.
Our breath is vital in helping us understand the state of our nervous system. Through mindful breathing, we can develop a greater awareness of the body’s tension and how to release it. It’s important to practice and perfect our breathing techniques, as this can then lead to better sleep.
Benefits of Deep Breathing
Most breathing exercises focus on techniques that involve deep, slow inhales and exhales. Taking deep breaths has been known to increase our oxygen and blood flow, while also calming down our nervous system.
Deep breathing is also effective in helping to reduce stress and anxiety, as well as releasing tension and promoting feelings of relaxation. Practicing deep breathing helps us bring a greater sense of focus and mindfulness into our lives, allowing us to gain insight to our physiological states.
Abdominal Breathing
Abdominal breathing is a popular type of breathing exercise, in which you focus on doing slow, deep breaths using your stomach rather than your chest. When you breathe in, your stomach should expand and fill with air. When you breathe out, your stomach should deflate.
To achieve a deeper sleep, continue to do slow, controlled breaths for several minutes. As you practice this, you should eventually begin to feel relaxed and your body should become more still. You may also notice that your heart rate has slowed down. It is important to not rush this technique, but instead to take your time.
If you continue this exercise for a few minutes each night before bed, you should start to feel a reduction in stress and an improvement in overall wellbeing.
Ujjayi Breath
Ujjayi breath is a type of diaphragmatic breath, which means that your focus is solely on your diaphragm. As you practice Ujjayi breath, you should feel your ribs move in and out, and focus on your stomach moving up and down.
To begin practicing, sit or lay down in a comfortable position. Place one hand on your stomach and take in a deep, slow breath through your nose. As you do this, close your lips and breathe out through your mouth, making an ‘ah’ sound. As you continue breathing, focus on a steady and even breathing rhythm.
Ujjayi breath is great for relaxation and is known to be calming for both the body and mind. Doing this before bed will help you find a peaceful sleep.
Bonus Exercises
- Alternate nostril breathing
- Box breathing
- Mindful breathing
- Pursed lip breathing
Conclusion
It is important to remember that sleep is essential for our physical and mental wellbeing. Practicing breathing techniques can help us to relax and improve our sleep. These exercises can reduce stress and anxiety, while also increasing feelings of calmness. So, next time you find yourself struggling to fall asleep, try these techniques and observe how beneficial they can be for your bedtime routine.