4 Simple Breathing Exercises To Help You Sleep Like A Baby

Do you have trouble sleeping at night? Do you want a simple, non-medical solution? Then, try these simple breathing exercises for restful sleep. Insomnia is the most common sleep disorder. You are not the only one who has trouble falling or staying asleep. This is a fast-paced age where rarely anyone has time to unwind and relax. When it is hard for you to sleep, focus on your breathing. It may seem unbelievable, but proper breathing is the best medicine that can help you achieve an uninterrupted eight-hour sleep every day. A Reminder Several breathing exercises can help you get better sleep. However, a few fundamental principles apply to all of them. Always close your eyes during your exercise. It helps shut out any distractions. Focus on your breath and visualise its healing power. 1.    4-7-8 Breathing Technique It is one of the commonest breathing exercises practised all over the world. It helps you relax, calm tense muscles and wash out the stress. Sit in a comfortable place, preferably on your bed or couch. Exhale through the mouth. Close your mouth and inhale through the nose as you count up to 4. Hold your breath as you count up to 7. Slowly exhale as you count up to 8. Repeat the process 4-5 times. 2.    Meditative Breathing Technique Meditation doesn’t appeal to everyone. Unfortunately, a majority of people think of it as nothing more than religious hogwash. However, properly done meditation can help you get the most restful sleep imaginable. Sit in a comfortable position. Fold your legs, straighten the spine, and hold the chin upright. Close your mouth. Breathe through your nose. Focus on your breath. Follow it as your stomach expands out. Feel the rise and fall of the diaphragm. Ease the muscles and relax your joints. Hold the breath for a few seconds and slowly release it. This technique revitalises your body with fresh oxygen. 3.    Alternate Nostril Breathing Technique Yoga has many benefits, including helping you with developing a healthy sleep cycle. This breathing technique is an excellent way to get started with yoga. Sit with your legs closed, straight spine, and raised chin. Place your hands on your knees. Keep the palms facing upwards. Bring a hand against your nose. Always start with the right side. Slowly exhale and close the right nostril with your thumb. Inhale deeply through the left nostril. Open your right nostril. Close the left one. Breath out through the left nostril. Repeat the cycle by breathing in through the same nostril you exhaled out of. Repeat the process for 15-20 minutes. 4.    Extended Exhalation Technique You can do this exercise lying down. Continue to repeat it until you fall asleep. Please take double the time exhaling compared to inhaling. Slow exhalation helps synchronise the nerves in the heart, limbic system, lungs, and brain. Lie down on your back. Keep your hands by your side. Relax your body. Inhale through the nose to reach a comfortable count. Slowly exhale, doubling that count. Repeat the exercise until you fall asleep. Do not push your limits too much. Do what feels comfortable.

4 Simple Breathing Exercises To Help You Sleep Like A Baby

Do you have trouble sleeping at night? Do you want a simple, non-medical solution? Then, try these simple breathing exercises for restful sleep.

Insomnia is the most common sleep disorder. You are not the only one who has trouble falling or staying asleep. This is a fast-paced age where rarely anyone has time to unwind and relax. When it is hard for you to sleep, focus on your breathing. It may seem unbelievable, but proper breathing is the best medicine that can help you achieve an uninterrupted eight-hour sleep every day.

A Reminder

Several breathing exercises can help you get better sleep. However, a few fundamental principles apply to all of them.

  • Always close your eyes during your exercise. It helps shut out any distractions.
  • Focus on your breath and visualise its healing power.

1.    4-7-8 Breathing Technique

It is one of the commonest breathing exercises practised all over the world. It helps you relax, calm tense muscles and wash out the stress.

  • Sit in a comfortable place, preferably on your bed or couch.
  • Exhale through the mouth.
  • Close your mouth and inhale through the nose as you count up to 4.
  • Hold your breath as you count up to 7.
  • Slowly exhale as you count up to 8.
  • Repeat the process 4-5 times.

2.    Meditative Breathing Technique

Meditation doesn’t appeal to everyone. Unfortunately, a majority of people think of it as nothing more than religious hogwash. However, properly done meditation can help you get the most restful sleep imaginable.

  • Sit in a comfortable position.
  • Fold your legs, straighten the spine, and hold the chin upright.
  • Close your mouth. Breathe through your nose.
  • Focus on your breath. Follow it as your stomach expands out. Feel the rise and fall of the diaphragm. Ease the muscles and relax your joints.
  • Hold the breath for a few seconds and slowly release it.

This technique revitalises your body with fresh oxygen.

3.    Alternate Nostril Breathing Technique

Yoga has many benefits, including helping you with developing a healthy sleep cycle. This breathing technique is an excellent way to get started with yoga.

  • Sit with your legs closed, straight spine, and raised chin.
  • Place your hands on your knees. Keep the palms facing upwards.
  • Bring a hand against your nose. Always start with the right side.
  • Slowly exhale and close the right nostril with your thumb.
  • Inhale deeply through the left nostril.
  • Open your right nostril. Close the left one.
  • Breath out through the left nostril.
  • Repeat the cycle by breathing in through the same nostril you exhaled out of.
  • Repeat the process for 15-20 minutes.

4.    Extended Exhalation Technique

You can do this exercise lying down. Continue to repeat it until you fall asleep. Please take double the time exhaling compared to inhaling. Slow exhalation helps synchronise the nerves in the heart, limbic system, lungs, and brain.

  • Lie down on your back.
  • Keep your hands by your side. Relax your body.
  • Inhale through the nose to reach a comfortable count.
  • Slowly exhale, doubling that count.
  • Repeat the exercise until you fall asleep.

Do not push your limits too much. Do what feels comfortable.