Breathing Techniques That Make You Sleep Well – Breathing is a factor that can increase fatigue in a person’s sleep, with smooth breathing a person will feel soundly while sleeping.
Are you one of those people who think about so many things that you experience insomnia or have trouble sleeping? Based on data obtained by the American Sleep Association (ASA), insomnia is the most common sleep disorder.
Approximately 30 percent of adults in the United States experience short-term problems due to the accumulated burden of thoughts while 10 percent experience health problems that cause them to have trouble sleeping.
Modern society which tends to be busy and fast-paced makes everything you have to do yourself, as a result there are many things to think about. Call it taking care of homework, babysitting, traffic jams, office tasks that pile up, complicated romance, and other burdens of thought. Of course this makes it difficult for people to sleep.
The first step that needs to be done to sleep well is to close your eyes and reduce the disturbances in the room you sleep in, such as bright lights, noise, to cellphones that make you distracted.
1. Breathing technique 4-7-8
Breathing is something that can be controlled to make the mind more relaxed and clear. One way to do this is by doing the 4-7-8 breathing technique (relaxing breath).
This breathing pattern is based on an ancient yoga technique, pranayama which focuses on controlling breathing. Broadly speaking, this technique begins with breathing for 4 seconds, holding the breath for 7 seconds, and exhaling for 8 seconds. For more details, do the following steps.
Leave the lips slightly open
Exhale completely while making a whoosh
Press your lips together as you inhale through your nose without making a sound for 4 seconds
Hold your breath for 7 seconds
Exhale for another 8 seconds while making a whoosh
As a first step, do this technique 4 times. If you are used to it, we can do it up to 8 times
2. Breathing practice bhramari pranayama
Also known as humming bee breathing, brahmani pranayama is a breathing technique that focuses on the mind. Quoting from the Art of Living page, this breathing technique comes from a black Indian named brahmari.
This is one of the best breathing exercises that help a person get out of anxiety, anxiety, frustration, and anger. This technique is fairly simple and can be done anywhere, be it in the office, in the vehicle, to your bed.
The result, systolic and diastolic blood pressure was found to decrease with a slight decrease in heart rate. As for the diastolic pressure and the average pressure decreased significantly.
Steps to do the Brahmari Pranayama breathing exercise:
Close your chest and take a deep breath
Cover your ears with your hands
Place both index fingers over the eyebrows and the rest of the fingers above the eyes
Next, apply gentle pressure to the side of the nose and then focus on the brow area
Close the mult and exhale slowly through your nose with an “om” sound
Repeat up to five times
3. Box breathing
Box breathing is a breathing technique that focuses more on the inhaled and exhaled oxygen. Box breathing is performed by exhaling for a count of four, holding the lungs empty for a count of four, inhaling at the same rate, and holding the air in the lungs for a count of four before exhaling and starting the pattern again.
In detail, the following are the steps for making the box breathing:
Sit with your back straight and inhale, then push all the air out of your lungs as you exhale
Inhale slowly through your nose then count to 4 in your head, filling your lungs with more air with each number mentioned
Hold your breath and count to 4 in your head
Exhale slowly through your mouth then focus on getting all the oxygen out of your lungs
4. Shodhana pranayama pulse breathing technique
Nadi shodhana pranayama functions to fill the body with fresh oxygen and make the mind calmer by making energy channels (nadis) in the body that are blocked open again.
Not only that, shodhana pranayama balances the left and right brains, helps improve blood circulation, respiration, releases stress, lowers heart rate, fatigue, and anxiety.
If done right, we can feel a gentle flow of prana (life energy) flowing through the veins and later you will feel a cold sensation when doing it right.
Reported by Evolution VT, here are the steps to do shodhana pranayama:
Bring the right hand to the nose area (thumb to the hole of the right nose, ring finger and little finger to the left nostril, folded index and middle fingers resting on the base of the thumb)
Close the right nostril and inhale through the left nostril
Release your right nostril and exhale
Close the left nostril and inhale into the right one
Release the left nostril and exhale
The above steps count for 1 full cycle, try to repeat 10-12 cycles
5. Diagframa breathing exercises
Diagraphic breathing encourages full oxygen exchange, that is, the exchange of incoming oxygen with carbon dioxide that leaves can function optimally. In this way, the heart rate will move slowly and stabilize blood pressure.
How to do it:
Lie on your back and bend your knees on the pillow (you can also do this sitting on a chair)
Place one hand on your chest with the other on your stomach
Take deep breaths through your nose and keep your hands on your chest
Feel the movement of the hands on your abdomen as they rise and fall with the in and out breath
Then inhale slowly through pursed lips
Finally, you can breathe in and out without moving your chest
Do this breathing technique regularly to strengthen ya.