Simple Breathing Techniques: If you do not sleep well or have a hard time falling asleep, know that you are not alone. In today’s modern world, sleeping comfortably has become one of the problems of people.
Job burnout, stress, financial pressures, etc. prevent us from being able to free our minds and fall asleep easily. Many people turn to sleeping pills to solve their sleep problems, but apart from drug treatment, there is another solution for treating sleep disorders: using breathing techniques for comfortable sleep.
Simple Breathing Techniques, By focusing on how you breathe and doing some easy breathing exercises, you can overcome disturbing thoughts at night and sleep more easily. In this article, we are going to introduce 8 wonderful breathing techniques that will make you fall asleep more easily and have a better and deeper sleep. Be with us.
Simple Breathing Techniques
Before doing breathing techniques, pay attention to these things
There are various breathing techniques for comfortable and deep sleep, however, in most of these breathing techniques, some important principles are followed. According to these principles, you can perform the breathing technique better and fall asleep more easily. In this part of the article, we review these principles together:
Closing your eyes helps you focus more on your breathing. Therefore, close your eyes while doing exercises and breathing techniques.
Focus on your breathing and think about the healing power of inhaling and exhaling. Focusing on breathing helps free your mind from disturbing thoughts.
Try to practice breathing in a quiet place; Listening to relaxing music without words can also help you focus more easily.
Put away electronic devices such as mobile phones so that you can focus more on breathing exercises.
Simple Breathing Techniques
1. Breathing Technique For Comfortable Sleep 8-7-4
This technique, which was invented by Dr. Andrew Weil (Dr. Andrew Weil), is considered one of the best breathing techniques for comfortable sleep. This breathing exercise is inspired by the Pranayama technique. In the ancient technique of pranayama, a person can relax his mind and body by providing oxygen to his body. In this way, your breathing will resemble the breathing of a person who has fallen into a deep sleep. This breathing exercise is performed as follows:
Let your lips part slowly.
Exhale completely (with a whistling sound).
Close your lips and press them together. Now breathe slowly through the nose for 4 seconds.
Hold your breath for 7 seconds.
Exhale with a whistle for 8 seconds.
Do these steps from the beginning and repeat this technique between 4 and 8 times to prepare for sleep.
Simple Breathing Techniques
2. Tripartite Breathing
Another breathing technique for sleep that we discussed in this article is the three-part breathing technique. Many people prefer the three-part breathing exercise to other breathing exercises because it is the simplest breathing technique. To perform the three-part breathing technique, you must perform these three steps.
Take a long, deep breath.
Breathe out and take a long breath while fully focusing on your body and breathing.
After you have done these steps a few times, slow down the exhalation phase so that it takes twice as long as the inhalation phase.
Simple Breathing Techniques
3. Diaphragmatic Breathing Exercise
This breathing technique is very effective in reducing anxiety and stress in addition to comfortable sleep. This breathing technique, while strengthening the diaphragm, slows down your breathing and reduces the need for oxygen. To perform the diaphragmatic breathing technique, proceed as follows:
Lie on your back, bend your knees on a pillow, or sit on a chair.
Place one hand flat on your chest and the other hand on your stomach.
Keep your hand on your chest and breathe slowly and deeply through your nose. Your other hand placed on your stomach should move up and down with each inhale and exhale.
In the next step, press your lips together and breathe.
Finally, you should be able to breathe without your chest heaving.
Simple Breathing Techniques
4. Bhramari Pranayama Breathing Technique
Another breathing technique for comfortable sleep that we discussed in this article is the Behramari Pranayama technique. This technique, which is also called bee breathing, is one of the oldest breathing exercises that can relieve mental tension and anxiety by using the ancient technique of pranayama.
A 2017 research review found that the Bhramari Pranayama breathing technique can reduce breathing rate and heart rate. As a result, this technique creates relaxation and can prepare the body for a comfortable and deep sleep. To perform this technique, perform the following steps:
Close your eyes and breathe deeply.
Cover your eyes with your hands.
Place your index finger above the eyebrow and the rest of your fingers on your eyes.
Next, apply gentle pressure to the sides of your nose and then focus on the eyebrow area.
Keep your mouth closed and slowly exhale through your nose. At the same time, make a humming sound like “om”.
Repeat this process 5 times.
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