Experts break down everything you need to know about breathing exercise techniques for sleep, including the best ones to try if you can’t seem to score those coveted zzz’s.
Struggling to nod off? Or waking up a few hours into your beauty sleep only to have difficulty slipping back into a slumber? Either way, sleep loss sucks.
Because roughly 70 million Americans suffer from chronic sleep deprivation — and even more are prone to having a few off nights — finding sleep solutions has been a massive trend as of late. But before you dive into supplements and prescriptions, have you tried breathing exercises for sleep? It may sound flippant, but this is an expert-backed solution that could save you time, money, and yes, lost sleep.
“Sometimes when someone is struggling to fall asleep, it could be because of stress and overthinking,” says Haley Perlus, Ph.D., a psychologist whose expertise is performance psychology. “In turn, practicing some breathing exercises can help them unwind and fall asleep faster.” (See also: Could Sleep Anxiety Be to Blame for Your Tiredness?)
Ahead, a complete breakdown of how breathing exercises for sleep can help you, and how to harness the power of breath to sleep better, deeper, and more consistently.
How Breathing Exercises Can Help You Sleep
Breathing exercises are an effective way to promote better sleep. They help to relax the body and mind and reduce stress. They also help to regulate the body’s natural sleep cycle. By taking a few minutes out of your day to practice breathing exercises, you can improve your sleep quality and duration. There are several different breathing exercises that you can practice to promote better sleep.
One of the most popular is deep breathing exercise. This involves taking slow, deep breaths from your diaphragm, which helps to relax the body and reduce stress. Another exercise is alternate nostril breathing, which helps to reduce anxiety and promote relaxation. You can also practice progressive muscle relaxation. This involves tensing and releasing all the muscles in your body, starting at your feet and moving up to your head. This helps to reduce tension and promotes better sleep.
Finally, you can practice mindfulness meditation. This involves focusing on your breath and becoming aware of the present moment. This helps to reduce stress and anxiety and can aid in achieving a deeper, more restful sleep. Breathing exercises can help to promote better sleep and relaxation. They are easy to practice and can be done anywhere, anytime. Try incorporating these exercises into your daily routine to improve your sleep quality and duration.
The Best Types of Breathing Exercises for Sleep
Breathing exercises are a great way to promote better sleep. They help to relax the body and mind, reduce stress and anxiety, and regulate the body’s natural sleep cycle. There are several different types of breathing exercises that can be used to help improve sleep. One of the most popular breathing exercises is deep breathing. This involves taking slow, deep breaths from your diaphragm, which helps to relax the body and reduce stress.
Another exercise is alternate nostril breathing exercise, which helps to reduce anxiety and promote relaxation. You can also practice progressive muscle relaxation. This involves tensing and releasing all the muscles in your body, starting at your feet and moving up to your head. This helps to reduce tension and promotes better sleep. Finally, you can practice mindfulness meditation. This involves focusing on your breath and becoming aware of the present moment.
This helps to reduce stress and anxiety and can aid in achieving a deeper, more restful sleep. These breathing exercises are easy to practice and can be done anywhere, anytime. Incorporating these exercises into your daily routine can help to improve your sleep quality and duration. They can also help to reduce stress, anxiety, and even physical pain. Try incorporating these breathing exercises into yourn ighttime routine tonight and see how it can help you get better, more restful sleep.
4 Simple Breathing Exercises for Sleep
Belly Breathing
Belly breathing, also known as diaphragmatic breathing, is an effective way to reduce stress and promote better sleep. It involves taking slow, deep breaths from your diaphragm, which helps to relax the body and reduce stress. To practice belly breathing exercise, lie down in a comfortable position. Place one hand on your chest and the other on your stomach. Take a slow, deep breath in through your nose and focus on feeling your stomach expand.
Hold the breath for a few seconds before slowly exhaling through your mouth. Repeat this process for several minutes or until you feel relaxed. Belly breathing helps to slow down your breathing and reduce stress. This can help you fall asleep quicker and stay asleep longer. Belly breathing is an easy and effective way to reduce stress and promote better sleep. It is also a great way to relax your body and mind. Try incorporating this into your daily routine and see how it can help you get better, more restful sleep.
How to Practice:
- Sit or lie down on the ground or the bed in a comfortable position.
- Place one hand below the ribs, so that it’s lying flat on your belly, and the other on your chest.
- Take a deep breath in through the nose, allowing the belly to push your hand out slowly. Make sure your chest does not move.
- With pursed lips, breathe out as if you were whistling. As you breathe out, you should use the hand on your belly to gently push all the air out as your abdomen goes in.
- Complete this cycle about 3-10 times, taking your time and focusing on each one.
- Once you finish, reflect on how you’re feeling now that you’ve completed the exercise.
Yoga Nidra
Yoga Nidra is a relaxation technique that can help promote better sleep. It involves lying down in a comfortable position and focusing on your breath. You can also practice visualizations, affirmations, and body scans. Yoga Nidra helps to reduce stress and anxiety, which can make it easier to fall asleep and stay asleep longer. It also helps to regulate the body’s natural sleep cycle.
To practice Yoga Nidra, find a comfortable position and take a few deep breaths. Begin focusing on your breath and body, and let go of any thoughts or worries. As you continue to focus on your breath, practice visualizations, affirmations, and body scans. Yoga Nidra can be a powerful tool to help promote better sleep. It is easy to practice and can be done anywhere, anytime. Try incorporating this into your daily routine and see how it can help you get better, more restful sleep.
How to Practice:
- Select a guided yoga nidra video on the app or site of your choice. (Dr. Dimitriu suggests Peloton, Oura, or YouTube.
- Follow the guidance until you fall asleep.
Square Breathing
Square breathing, also known as Box Breathing, is an effective way to reduce stress and promote better sleep. It involves taking slow, deep breaths while counting in fours. To practice square breathing exercise, sit or lie down in a comfortable position. Take a slow, deep breath in for four counts. Hold the breath for four counts. Exhale for four counts. Finally, hold the breath for four counts.
Repeat this process for several minutes or until you feel relaxed. This helps to slow down your breathing and reduce stress. This can help you fall asleep quicker and stay asleep longer. Square breathing is an easy and effective way to reduce stress and promote better sleep. It is also a great way to relax your body and mind. Try incorporating this into your daily routine and see how it can help you get better, more restful sleep.
How to Practice:
- Breathe in for four counts.
- Hold for four counts.
- Exhale for four counts.
- Rest for four counts.
- Repeat, continuing for as long as you wish or until you drift off to sleep.
Alternate Nostril Breathing
Alternate nostril breathing is an effective way to reduce stress and promote better sleep. It involves taking slow, deep breaths while alternating between the left and right nostril. To practice alternate nostril breathing, sit or lie down in a comfortable position. Place your right thumb on your right nostril and your right ring and pinky fingers on your left nostril. Take a slow, deep breath in through your right nostril. Hold the breath for a few seconds before slowly exhaling through your left nostril.
Repeat this process for several minutes or until you feel relaxed. Alternate nostril breathing helps to reduce anxiety and promote relaxation. This can help you fall asleep quicker and stay asleep longer. Alternate nostril breathing is an easy and effective way to reduce stress and promote better sleep. It is also a great way to relax your body and mind. Try incorporating this into your daily routine and see how it can help you get better, more restful sleep.
How to Practice:
- Sit with your legs crossed.
- Place your left hand on your knee and your right thumb against the right side of your nose.
- Exhale fully then close the right nostril.
- Inhale through your left nostril. Then close the left nostril with your ring finger. (If this is uncomfortable, you can use your pointer or middle finger.)
- Open your right nostril and exhale through it.
- Inhale through the right nostril, and then close this nostril with your thumb.
- Open the left nostril, and then exhale through the left side. That’s one cycle.
- Continue this rotation for five minutes, finishing by exhaling through your left nostril.
Also Read:https://thefreshyfit.com/how-to-stop-spiraling-into-depression/
