Breathing exercises are useful for better sleep and more relaxation and reduction of stress and anxiety and help you to enter the bed calmly.
You can do these seven exercises easily and alone and help your body and mind to experience more peace and easier sleep.
Breathing exercises for better sleep
1. Abdominal breathing
Abdominal breathing is deep breathing from the abdomen, not shallow breathing in the chest. Perform the following steps to make sure that breathing is through the diaphragm.
1. Lie down. Place your feet flat on the floor and spread them slightly apart. Pull your toes out. Place your hands gently on the sides. Palms facing the ceiling. Close your eyes.
2. Place one hand on your abdomen and the other on your chest.
3. Notice which hand rises the most when you inhale (when you inhale).
4. If the hand on the chest rises during inhalation, focus on the abdomen (lower lungs) and inflate this area before ascending. A convenient way to do this is to try and force your abdomen to rise when you breathe. Over time, this will become easier for you.
Remember to inhale through the nose and out through the mouth when breathing. Do not apply pressure to the face while doing this exercise. Count at the same time as inhaling and exhaling so that you can breathe slowly and away from haste. Relax and focus on the sound of your breath.
Continue this exercise for 5 to 10 minutes. Do abdominal breathing regularly – for example, once a day.
With more practice, you will reach a point where you can hold deep abdominal breaths. After that, you can also use this exercise when you are anxious or in a difficult situation.
This breathing method slows down certain functions in the body and is therefore a useful method; Actions that may keep you nervous or anxious. Deep breathing lowers your heart rate and makes it easier for you to fall asleep.
2. Repeat a specific mantra
In abdominal breathing that you have mastered and mastered, you can add a mantra to this exercise and thus focus on the relaxing dimension of your breathing exercise. By following these steps, you can add a mantra to your abdominal breathing.
1. Lie down or sit down and put yourself in a comfortable position.
2. As you take a deep breath from your abdomen, say a phrase to yourself in your head; For example, “Dam, calm down.”
3. Now, as you exhale and exhale, say “exhale, squeeze.”
Pause before each exhale and before each inhale. When exhaling, be aware of any cramps or pressure you feel in your body and let it go.
You can use illustration. Imagine your body accepting calm and releasing pressure and tension. Visualize these experiences in the form of visual events; For example, the air that enters and leaves your body.
Continue this exercise for 5 to 10 minutes to get a feeling of drowsiness.
3. Breathing Exercise 8- 7- 4
Breathing Exercise 8-7-4 is another way to relax and fall asleep. To do this exercise, follow the steps below.
1. Sit down and keep your back straight.
2. Place the tip of the tongue behind the upper front teeth and hold it there.
3. Exhale to get the whistle out of your mouth.
4. Close your mouth. Inhale through the nose and count four numbers.
5. Hold this breath and count to seven.
6. Now take the breath out of your mouth with a whistle and count to eight.
7. At the end of this cycle, you have done this breathing exercise once. Now go back and do this cycle three more times. In this way, you have done this exercise four times in total.
Remember that when you breathe in this way, you should inhale slowly but forcefully exhale. Keep your tongue in the same place throughout the exercise. Follow the exact timing of the inhale / pause / exhale exactly as instructed. Scheduling is the most important part of this exercise.
If you want, you can do all the parts of this exercise a little faster the first few times (although it is difficult for you to hold your breath as much as said). You get used to it gradually.
Repeat this exercise twice a day, 4 times each time. Do it continuously for a month. Along the way, you will reach a point where you can repeat this cycle eight times.
After that, whenever sleeping bothers you, resort to 8-7-4 breathing exercises.
4. Body scan
Have you ever heard of body scanning and the soothing effects of sleep deprivation? In this method, you scan your body and look for signs of stress and pressure to relieve them and sleep better. To do this exercise, you need to do the following:
1. Lie on the bed; Exhale and focus on your relaxation.
2. As you exhale and relax, feel the bed below hold you.
3. Visualize each of your organs. Start with your head and from there go to the head of each limb. Look for knots and cramps all over your body. Exhale as you move around your body and focus on relaxing the compressed muscles.
4. Focus on your exhales after you have finished checking for cramps. Repeat the mantra with yourself as you exhale. A mantra that helps you fall asleep. You can repeat the word dream with yourself or any other word that helps you fall asleep.
Keep rehearsing it until you can say it with conviction and confidence. Before you know it, your dream is over.
5. Breathing with counting
Did you know that counting helps you fall asleep? Follow these steps to learn how to fall asleep by counting.
1. Lie on the bed. Focus on exhaling. Try to relax as much as you can.
2. Feel the bed that surrounds you as you exhale and relax.
3. Count from one to 10 and after 10 to one, one exhale each.
4. Keep rehearsing it until you can say it with conviction and confidence.
Counting breathing comes in many forms. For example, you can start the countdown from 99 to fall asleep. Try different methods and see which option is best for you.
6. Respiratory imaging
Focusing on the rhythm of your breathing is another way to help you fall asleep easily. Follow the steps below to enjoy the benefits of this method and experience a relaxing hour in your bed.
1. Lie on the bed. Focus on the relaxation that flows through your body as you exhale.
2. Feel the bed that has taken you. Breathe. You are now in a calm state.
3. Focus on your exhales as you relax. Pay attention to how you feel while exhaling. You may feel like you are getting into bed, or things are slowing down, or you are feeling heavy, or sometimes you may even feel more patient.
4. As you calm down, imagine the breath being made of paint. You see, when you inhale and then exhale, your breath becomes colored. Do not impose anything. Do not try to paint yourself. Just allow yourself to experience this situation and then see what comes to your mind.
5. Focus only on the breath until you fall asleep.
It may seem simple, but illustration is a powerful way to relax. While you are practicing breathing, you can also use imaging to relax before going to bed.
7. Visualize the release of energy
When trying to sleep , you can use exercises that relax both your mind and body. This way you release energy and get ready for sleep. This method is similar to the respiratory imaging method, except that you can relax yourself by using more imaging. Here are the steps of this method:
1. Imagine that your inner worry, stress or anxiety is a colored gas that fills the corners of your body.
2. Imagine that when you exhale, this colored gas comes out of all parts of your body and at the same time you release this energy, you relax. Imagine this colored gas moving from the lower part of your body to the upper body, gathering inside the ball and ready to leave your body.
3. Imagine this energy being drawn from your head down into the energy ball. Feel the peace enter every part of it where this energy comes out.
4. Now imagine that the energy ball has taken over all your negative energies, including your anxieties and fears. Imagine this ball jumping out of your head and entering the sky like a star.
5. Now see how calm, light and relaxed you are and ready to go to sleep.
After this, every time you can not fall asleep comfortably, you can invite yourself to a better sleep by doing one of the above seven methods. If you still have difficulty sleeping, talk to your doctor about this to find out the root cause of your insomnia or insomnia.