Sleep Better By Using Deep Breathing Techniques

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Some people suffer from various sleep disorders. These sleep problems literally ruin their lives, because an insufficient sleep badly affects our health and overall wellbeing. Are you familiar with this? If so, there is a great solution for you.

Deep breathing techniques before bed is a good way to cope with sleep disorders without taking some medicines. You should know that proper breathing is the key to a healthy sleep, but also for your general condition. Practising deep breathing exercises, you will calm the central nervous system, and also soothe your mind.

A deep breathing technique in a combination with some other relaxation techniques works wonders. Daily deep breathing exercises for relaxation, yoga poses, and meditation will remove energetic blockages and make you feel happier. Here are four deep breathing techniques that will help you get a better sleep.

Normal Breathing

You need to lie on your back, and place one hand on your belly and the other on your chest. Breathe normally, and feel your stomach and lungs expand and contract with each breath. You should try only letting your stomach expand. Then, try only letting your chest expand, and explore how your lungs feel with each breath.

Nose Breathing

The fact is, nose breathing is a great way to quickly fall asleep. You should practice deep breathing using your nose for inhales and your mouth for exhales. This breathing technique stimulates your parasympathetic nervous system and induces relaxation.

Take just a few minutes out of each day to bring yourself to a state of calm and wellness and balance your life using a combination of guided meditations and mindfulness techniques. The techniques are a simple, practical relaxation method for anyone.

Breathing and Relaxing

By practicing this technique (PMR), you contract and relax different muscle groups, starting with your feet and moving up to your head. It is better to do this deep breathing exercise while lying on your back. Start with your toes and do one full inhale through your nose. Hold the inhale for three seconds and squeeze your toes. Release your toes and exhale through your mouth at the same time. Inhale again while flexing your feet. Hold the breath for three seconds. You should continue breathing, flexing and releasing as you move up to your different body parts.

Breathing with Visualization

You need to lie on your back with your arms relaxed at your sides. Take one full inhale through your nose, and hold it for three seconds. Slowly release your breath through your mouth. At the moment when you release your breath, you should imagine that the pull of gravity has increased by one percent and allow your body to plunge into bed. Then, you should inhale again and with each release, Focus only on your breath and the heaviness in your limbs. In case you start to drift off to sleep, you should not fight it – let go of the breath and start breathing normally. Exercise regularly and take care of your body and well-being in-order to perform optimally during the course of the day.

 

 

https://www.livestrong.com/article/18735-deep-breathing-exercises-sleep/