Deep Breathing Exercises to Improve Sleep
Getting a good night’s sleep is essential for overall health and wellbeing. Deep breathing exercises are one way to achieve a quality sleep. Deep breathing is a type of meditation that utilizes focused breathing to reduce stress and relax the body. With this type of exercise, you take slow, steady breaths. It can have a calming effect on the mind and body, allowing a person to relax and drift off to slumber.
By practicing deep breathing exercises when trying to sleep, a person can reduce stress and tension in their body. This in turn leads to improved quality of sleep. Not only can it reduce physical tension, but it can also reduce mental tension that often prevents sleep. People can practice deep breathing exercises before getting in bed, or while in bed. The slow, steady breathing deeply relaxes the body.
Deep breathing exercises can be customized for any person. It can be done for five minutes or fifteen minutes – depending on the individual’s needs. It can be done while lying in bed, while sitting up, while standing or while walking. Starting and ending with a few moments where one focuses on the breath can transition a person from their day into restful sleep.
Benefits of Deep Breathing for Improved Sleep
Practicing deep breathing before going to bed can help increase the quality of sleep. Not only can it help reduce physical and mental tension, but it can also help quiet the mind. Any chatter in the mind can prevent someone from falling asleep. Relaxation techniques, such as deep breathing, can help reduce this mental activity and help the person gets to sleep.
In addition, deep breathing increases air flow into the body which can improve oxygen levels to help the person relax better. Poor quality sleep can lead to disrupted rest and feeling tired and sluggish during the day. A single late night can have effects on feelings and thinking for days. Taking the time to do some deep breathing exercises before bed can lead to improved sleep and better overall wellbeing.
Steps for Practicing Deep Breathing Exercises
When practicing deep breathing exercises, it is important to find a comfortable position. Lying in bed is recommended because it helps induce a relaxed state and convince the body that it’s time for bed. Then, adjust the breath to a slow steady pace. It can be helpful to focus on the exhale, allowing the body to naturally find its own breath rate. Allow the body to become heavier as you go deeper into the breath.
It can be useful to practice relaxation as you go deeper into the breath. Starting at the feet, tense and relax all the major muscle groups in the body as you exhale. This will help to reduce any remaining physical tension and further relax the body. Lastly, focus on the breath and the sensations the body is feeling. This will reduce mental chatter and further reduce stress.
Benefits of Deep Breathing:
- Reduce stress and tension in the body
- Allow for deeper relaxation and better sleep
- Quiet the mind for better quality sleep
- Increase air flow and oxygen levels in the body
- Feel more alert and invigorated during the day
Conclusion
Deep breathing exercises are an excellent way to help get a good night’s sleep. By practicing this type of exercise, people can reduce stress, tension and mental chatter. This can lead to improved quality and duration of sleep. With more restful sleep, one can feel more alert and invigorated during the day. Overall, it helps to improve overall wellbeing.