Tossing and turning at night? Want to feel renewed and rejuvenated when you wake up? Try these top breathing exercises for better sleep quality. These breathing exercises could be the solution you’ve been looking for. Sleep is essential for our overall health and well-being, and lack of sleep can profoundly impact our mental and physical health. Unfortunately, many of us struggle with a sound good night’s sleep, whether it’s due to stress, anxiety, back pain, or simply an inability to relax.
Fortunately, several breathing exercises can help promote relaxation and improve sleep quality. This article will explore some of the best breathing exercises for sleep. From deep breathing to alternate nostril breathing, learn how to breathe your way to a better night’s sleep with a few tips and techniques. Incorporate breathing exercises as part of a mindful routine.
Deep Breathing – Yogic Breathing
Deep breathing, also known as yogic breathing, is a simple yet effective technique that can help reduce stress and promote relaxation, making it an ideal exercise for those struggling with sleep. Deep breathing helps regulate breathing through deliberate and active use of the diaphragm to enhance airflow into and out of the body and reduce the frequency of breathing cycles.
The diaphragm is rarely activated when breathing normally which results in inadequate ventilation and lower respiratory efficiency caused by a shallow breathing style. These shallow breathing can develop into panic, respiratory disorders, and cardiovascular problems.
To practice deep breathing, find a comfortable peaceful place, position yourself, and close your eyes. Deeply inhale through your nose, allowing air to fill your lungs. Hold your breath for a few seconds, then slowly exhale through your mouth, pushing out all the air from your lungs. Repeat this cycle eight to ten times, focusing on your breath and clearing your mind of any thoughts.
The diaphragm is not the only body part that gets activated during deep breathing. Even the complete torso, the lower belly, and the base of the neck get activated during this breathing exercise.
4-7-8 Breathing – Pranayama Breathing Exercises.
4-7-8 breathing exercises also known as pranayama breathing exercises, is a technique developed to help calm the mind and promote relaxation. To lower anxiety and help sound sleep, this breathing exercise incorporates a typical sequence of inhaling, holding the breath, and expelling. This breathing technique is based on pranayama exercises.
The 4-7-8 breathing technique or Pranayama breathing exercise activates your parasympathetic nervous system, which helps you relax your body, regulates blood pressure and heart rate, calms your ever-busy brain, and reduces your stress.
To practice 4-7-8 breathing, find a comfortable peaceful place, position yourself, and empty your lungs by forcefully exhaling through your mouth. Close your mouth, inhale through your nose for a count of four, hold your breath for a count of seven, then slowly exhale through your mouth for a count of eight. Repeat this cycle eight to ten times, focusing on your breath and your body’s relaxation sensation.
Alternate Nostril Breathing – Anulom Vilom Breathing Exercise.
Alternate nostril breathing also known as Anulom Vilom Pranayama is a yoga technique that can help balance the body’s energy and promote relaxation. The breathing exercise requires holding one nostril closed during inhalation and the other closed during exhalation. After that, the process is repeated in the reverse method.
Apart from improving the respiratory system, and cardiovascular function, this breathing exercise is a great stress buster, improves breathing, and cleans your nostril passage. When respiratory and cardiovascular function gets improved due to the breathing exercise, eyes and skin do get benefitted.
To practice alternate nostril breathing, sit in a comfortable quiet place with your back straight and your left hand resting on your left knee. Using your right hand, place your index and middle fingers between your eyebrows and your thumb on your right nostril. Inhale deeply through your left nostril, then close it with your ring finger. Hold your breath for a few seconds, then release your right nostril and exhale through it. Inhale through your right nostril, then close it with your thumb. Hold your breath for a few seconds, then release your left nostril and exhale through it. Repeat this cycle eight to ten times, focusing on your breath and your body’s relaxation sensation.
Belly Breathing – Adham Pranayama
Belly breathing, also known as Adham pranayama, abdominal breath, or lower lung breathing is a technique that can help promote relaxation and reduce stress. Belly breathing, as the name says this the exercise requires breathing from the belly.
Apart from giving relaxation to the body, Belly breathing or Adham pranayama Improves digestion, strengthens abdominal muscles, increases lung capacity, Oxygen is supplied more effective, strengthens the immune system, and Treats anxiety and stress.
To practice belly breathing, either sit or lie down in the most comfortable position with one hand on your chest and the other on your belly. Inhale deeply through your nose, allowing your belly to rise and fill with air. Exhale through your mouth, allowing your belly to fall and push out all the air from your lungs. Repeat this cycle for cycle eight to ten times, focusing on your breath and your body’s relaxation sensation.
Bumblebee Breathing – Bhramari Pranayama
Bumblebee Breathing also known as Bhramari pranayama is a breathing technique in the yoga that involves controlled, deep breathing and the use of sound vibrations to promote relaxation and calmness. The word Bhramari comes from the Sanskrit word for bee. This breathing exercise makes sounds like a bee breathing.
Bhramari pranayama is believed to have several benefits, including reducing stress and anxiety, improving concentration and memory, promoting restful sleep, and relieving headaches and tension in the body. It is also thought to stimulate the parasympathetic nervous system, which is responsible for the body’s rest-and-digest response and helps regulate the breath and calm the mind.
To practice Bhramari pranayama, sit straight in a peaceful comfortable position. Place your thumbs over your ears to block any sounds.
Your index fingers should be placed over your eyebrows when your thumbs should be covering your ears, and the remaining fingers should be used to keep your eyelids closed.
Then, you take a deep breath through your nose and exhale slowly through the nose while making a humming sound, like the buzz of a bee. During this exercise, keep your focus between your eyebrows. You repeat this cycle of inhalation and exhalation with the humming sound eight to ten times, focusing on the vibration of the sound and the sensation of relaxation in your body.
Image courtesy: https://en.wikipedia.org/wiki/Lung
Does Sleep Disorder Cause Back Pain?
Back pain and sleep disturbances have a complex relationship. According to studies, both those who suffer from chronic back pain and those who suffer from sleep difficulties are more prone to sleep disorders.
There is a substantial connection between back discomfort and sleep even though it may not be obvious at first. One of the most frequent causes for patients to visit a doctor is back discomfort. To know more about the relationship between back discomfort and sleep issues, read the article How 3 Main Sleep Disorders Can Trigger Back Pain? Here is the link to the article https://www.vedicgavya.com/how-3-main-sleep-disorder-can-trigger-back-pain/
Going natural is another powerful strategy for health benefits. Find an Ayurveda treatment that doesn’t have any side effects for back pain. VEDIC GAVYA ANGA PEED NASHAK is one of the most effective Ayurvedic oils for treating pain. When you massage Anga Peed Nashak oil, it promotes blood circulation, stimulates the nerves in the affected areas, and lubricates the joints, allowing for a greater range of motion, strengthening the ligaments, and enhancing joint health. Would like to try one for your benefit? Here is the link. https://www.vedicgavya.com/product/angapeednashak-back-pain-relief-oil/
Breathing exercises are a simple yet effective way to promote relaxation and improve sleep quality. Whether you’re dealing with physical health issues, stress, anxiety, or simply struggling to relax, these techniques can help calm the mind and prepare the body for restful sleep. By incorporating these breathing exercises into your bedtime routine, and avoiding coffee, tea, or late-night meals, you can help promote a healthier, more restful sleep pattern. SLEEP TIGHT ?
What are the benefits of breathing exercises for sleep?
Breathing exercises can help calm the mind, reduce stress and anxiety, and promote relaxation, which can improve the quality of your sleep. By practicing these exercises regularly, you can train your body to relax and enter a restful state, which can help you fall asleep faster and stay asleep longer.
What are the best breathing exercises for sound sleep?
Several effective breathing exercises can help improve the quality of your sleep, including deep breathing, 4-7-8 breathing, alternate nostril breathing, belly breathing, and Bumblebee Breathing.
How often should I practice breathing exercises for sound sleep?
Ideally, you should practice breathing exercises for a sound sleep every night before bedtime for about six to seven times each exercise. However, even just a few minutes of breathing exercises can help promote relaxation and improve sleep quality.
Can breathing exercises help with insomnia?
Yes, breathing exercises can help manage insomnia by reducing stress and promoting relaxation. Incorporating these exercises into your bedtime routine can help you fall asleep faster and stay asleep longer.
Is there the best time to practice breathing exercises for sound sleep?
It’s best to practice breathing exercises for sound sleep in the late evening, as part of your bedtime routine. This breathing exercise would give the cue to your body to unwind and get ready for sleep.
Can I practice breathing exercises during the day to help with stress?
Yes, breathing exercises can help reduce stress and promote relaxation at any time of the day. You can practice these exercises whenever you feel anxious or stressed, to help calm your mind and ease tension in your body.
Can children benefit from breathing exercises for sound sleep?