Sleep breathing method for deep sleep breathing technique

Sleep problems

 

 

Many things can keep you awake at night. It could be jet lag, stress about work or school, financial worries, family, or relationship concerns.

Insomnia can also affect daytime activities. Some of these include:

Adults who sleep less than 7 hours a day are more likely to develop diseases such as heart disease, depression, diabetes, and asthma.

Approximately 4% take prescription sleep aids such as benzodiazepines. These types of medications are habit-forming and prone to abuse.

According to some studies, focusing on breathing may help alleviate anxiety and improve sleep. Slow, deep breathing can offer various mental and physical benefits.

Breathing techniques for sleep

If you have difficulty falling asleep, try one of the following breathing techniques.

1. 4-7-8 breathing

 

5 Deep Breathing Techniques for Better Sleep© Provided by Viewers

1. Start by sitting up straight.

2. Place the tip of your tongue on the tissue just behind the upper front teeth. Keep your tongue there throughout the exercise.

3. Breathe out through your mouth.

4. Keep your mouth closed. Count to four and breathe in through your nose.

5. Hold your breath and try counting to seven.

6. Breathe out through your mouth and try counting to 8.

Repeat this step three more times. Practice this exercise at least twice a day.

The ratio of 4:7:8 is important. Maintain this ratio throughout the exercise. If you cannot hold your breath for the entire duration, count faster.

2. Alternative nostril breathing

 

5 Deep Breathing Techniques for Better Sleep© Provided by Viewers

Breathing through the nostrils is a yoga technique.

1. Sit up straight and sit comfortably.

2. Please place your left hand on your knee.

3. Raise your right hand in front of your face.

4. Place your index and middle fingers between your eyebrows. You will actively use your thumb and ring finger.

5. Close your eyes. Take a deep breath through your nose and exhale.

6. Close the right nostril with the right thumb.

7. Breathe in slowly through your left nostril.

8. Close the left nostril with your pinky finger. Now both nostrils are tightly closed. Hold your breath for a moment.

9. Open your right nostril. Slowly exhale through your right nostril. Pause briefly after finishing the exhale.

10. Breathe in slowly through the right nostril.

11. Both nostrils are being closed completely.

12. Open the left nostril. Breathe out slowly. Pause briefly at the end of the exhale.

Repeat 5 to 10 times.

Breathing exercise routine setup

 

5 Deep Breathing Techniques for Better Sleep© Provided by Viewers

Try some different types of breathing exercises to see which ones are effective. The following tips may help.