Are you a night owl with dark rings underneath your eyes and a brain fogged with sleep deprivation and worries?
If so, then it is time to adopt the seven amazing breathing exercises for deep and sound sleep. If you stay up through the night until the birds start to chirp, then start practicing these breathing exercises right from today.
Read on to find ways to banish the wild-eyed insomniac in you.
Seven profound breathing exercises that will make you sleep like a log.
1. Deep meditative breathing for deep sleep
Meditation is the most infallible way to fall asleep quickly and sleep soundly through the night. Sit down cross-legged on the yoga mat and keep your back straight and upright. Shut your eyes and focus your mind on a particular object to get rid of cluttered thoughts and worries.
Increase the amount of time of holding your breath progressively. Count to two for the first exhale, and then count to three, four, and five for the next. Start over after the fifth exhale and continue with the breathing exercise for about 15 minutes.
Adhere to the breathing pattern and continue to exhale and inhale and a deep feeling of drowsiness will set in. Repeat this exercise daily before going to bed, and you will wake up refreshed and full of energy the next day.
2. Breathing through alternate nostrils
Breathing through the mouth exhausts the body and stresses it out ultimately. This is the reason for the association between panting or breathing heavily and any sudden nervous breakdown or burst of excitement. If you are seeking to relax your mind and body, then slow down and breathe through the nose and a wave of calmness will wash over you.
There is an ancient and fantastic yoga technique, Nadi shodhana, which involves breathing through alternate nostrils. Sit upright on the yoga mat and gently block your right nostril with the right-hand thumb.
Breathe in through the left nose, hold your breath for a few seconds, and then block your left nostril with your forefinger to exhale through the right nostril. Continue with this breathing exercise for about 10-15 minutes, by the end of which you will feel sleepy and so much at peace.
3. Diaphragmatic breathing
Diaphragmatic breathing is a powerful breathing exercise that you can follow every night to cure insomnia in a natural way.
Lay your right hand on the lower abdomen and the left hand on your chest. Take five deep and slow breaths by breathing in to count of three and exhaling to another count of three. Focus on the slow movement of your hands to unclutter your mind.
4. Envision your breathing
The approach of visualization is the combination of a 4-4-8 pattern of breathing and deep meditation. Begin the visualization by breathing in for 4 seconds.
Hold your breath for the next four seconds and then breathe out in 8 seconds. Repeat this process to make the anxiety and depression slowly fade away.
Envision a pleasant and picturesque scene with your mind’s eye, like sunsets and gardens. Imagine that a calm and gentle breeze is playing with your curls while you are walking down the beach. Focus on this picture while you meditate, and an immense feeling of calmness will overcome you.
5. Relax your mind and body with the 4-7-8 breathing exercise
Position the tongue in such a way that its tip rests against the tissue ridge behind the front teeth on the upper jaw. Maintain this position of the tongue throughout the breathing exercise session.
Exhale fully through the mouth, making a soft whooshing sound while the breath escapes.
Now close the mouth and breathe in deeply through the nose while counting until four. Exhale through the mouth again to a count of eight. Continue doing this exercise, and you will automatically feel sleepy.
6. Lengthen your breathing process
Take a longer time to inhale and exhale. Stress makes the body breathe rapidly through the nose and mouth, resulting in shortness of breath and discomfort in the chest.
The trick is to make your body get rid of stress by breathing in slowly and exhaling gently until the mind calms down considerably.
7. Imitate the humming bee while you breathe
This breathing exercise is a fun way to feel relaxed and sleepy. It involves a humming sound that gives it its name.
Breathe in deeply through the mouth and exhale slowly too while making a buzzing sound in the throat. Focus on the sound, and you will slowly drift into a deep slumber.
If sleeping feels like a challenge to you, then these breathing exercises could be of tremendous help and could be a blessing in disguise. Embrace a disciplined life and adhere to a balanced diet to sleep well and stay in good health.
Emylee is a wellness lifestyle writer. She loves sharing her thoughts and personal experiences related to natural remedies, yoga and fitness through her writing. She currently writes for How To Cure. She can connect with others experiencing health concerns and help them through their recovery journeys through natural remedies.