Sleep disorders have become one of the most common health issues globally. According to ASA or American Sleep Association, 30% of Americans suffer from short-term sleep issues, and 10% undergo chronic trouble falling asleep or remaining asleep. This results from the ongoing stress, household chores, work pressure, prolonged working hours, financial strains, emotional strains, and additional elements present in our regular lives. All these make it quite hard to unwind and experience a solid sleep. This is where breathing exercises for sleep appear as a helper. There are exercises to fall asleep like the 4-7-8 breathing technique, Bhramari Pranayama, three-part, and more. Let us throw light on some breathing exercises before bed.
The 4-7-8 is one of the breathing exercises for sleep that was first introduced by MD Andrew Weil. This is a mindful breathing technique that alleviates stress and promotes relaxation. The following steps will show how to conduct this yoga breathing for sleep:
The main motive behind this technique of breathing to fall asleep was to create a variation of pranayama. This is one of the breathing exercises for sleep that reloads oxygen in the body.
One of the best breathing exercises for sleep, the Bhramari Pranayama is quite popular for its ability to lower heart rate and blood pressure, eventually pushing your body to deep sleep. Let us check how it is to be done:
The three-part breathing exercises are one of the simplest breathing exercises for sleep. It is often the perfect start for beginners. It is also known as Dirga Pranayama and is a relaxing and grounding technique. Let us check it out:
One helpful way of breathing to fall asleep is the diaphragmatic breathing technique. This type of yoga breathing for sleep is also known as belly breathing and is quite assisting in relaxing and easing stress. How to perform this breathwork for sleep?
Also known as Nadi Shodhana Pranayama, this is one of the popular breathing exercises for sleep that promotes mindfulness, calmness, and aids in deep sleep. Let us learn a bit more about this pranayama for sleep:
A 2013 study stated that people who practiced yoga breathing for sleep experienced less stress.
Buteyko breathing is one of the breathing exercises for sleep that inculcates breath-control and breath-holding techniques. This breathing technique might require you to undergo training to excel in the same.
Some people don’t realize that they are hyperventilating. For them, the Buteyko breathwork for sleep is helpful.
The Papworth method is a way of breathing to help sleep. It mainly focuses on the diaphragm for breathing more naturally. How do you practice this deep breathing for sleep?
Kapalbhati breathing exercises for sleep involve a string of inhaling and exhaling. To perform these breathing exercises before bed, follow the below steps:
Box breathing exercises for sleep are mostly about the oxygen count we are bringing in, and giving out. This exercise of deep breathing for sleep can be performed by:
Everybody wants to experience lowered blood pressure, and heart rate, a deepened sleep, and develop an overall sense of well-being. All this goodness can be achieved from relaxation exercises to falling asleep. The following are some types of relaxation exercises for better sleep.
Apart from breathing exercises for sleep, visualization exercises to aid in peaceful sleep. This process involves the creation of relaxing mental images that helps in deep sleep.
Body scan is a type of meditation involving slowed and focused attention on diverse parts of the body. Once lying on the bed, try the following body scan exercises:
The autogenic training follows similar steps to the body scan with slight differences. This technique promotes self-statements about heaviness and warmth in every part of the body. Let us see how it goes:
Progressive muscle relaxation states that a person can't be tensed if their muscles are relaxed. This is one of the breathing exercises for sleep that methodically tenses and relaxes 16 diverse groups of muscles, one by one.
How to do it?
Self-hypnosis is a product of progressive muscle relaxation with slight twists. The hypnotic state promotes your body to indulge in a specific thought process once the body is completely relaxed. You need to fix which word or phrase you’re going to focus on before starting with these breathing exercises for sleep. While some use ‘relax’ others use ‘let go’. Either you can record yourself, or listen to tapes or videos online.
Let’s begin with this yoga breathing for sleep.
Breathing exercises for sleep are undoubtedly beneficial activities. But, there are certain factors that aid in peaceful sleep, let us check some of them out.
There are many ways how to breathe while sleeping, you can try the diaphragmatic breathing technique or Kapalbhati - depending on your needs. Breathing exercises for sleep have been valued in the past. Start practicing slowly, and gradually excel in all the breathing exercises for sleep.