Breathing Techniques For Sleep

INTRODUCTION Today's busy and fast-paced lifestyle full of financial constraints, long working hours, and personal stress can wear you down and make it very difficult to calm down, relax and get a good night's sleep. It can be frustrating, but when it's hard to fall asleep, breathing exercises can probably help. Yuvaap © 2022

01 • First, you need to place the tip of your tongue on the roof of your mouth just behind the top of your front teeth. Your language will remain there until the entire process is complete. • Then part your lips and empty your lungs by exhaling through your mouth while hissing. • Now close your lips and inhale through your nose for four seconds. • Hold your breath for seven seconds. • Exhale forcefully through your mouth for eight seconds while making a hissing sound. You can repeat this cycle at least four to five times. • The 4-7-8 breathing exercise is based on yoga breathing exercises that help people relax and rest as it replenishes oxygen in the body and puts you to sleep. 4-7-8 Breathing Yuvaap © 2022

Sit on the bed with your back straight. Now close your eyes and cover your ears with your thumb. • Place your index fingers on your eyebrows and cover your eyes with the rest of your fingers. • Now gently press the sides of the nose with your ring finger and try to focus on the eyebrow area. • Close your mouth and take a deep breath in through your nose and make an "om" sound as you exhale through your nose. You can repeat this process at least four to five times. • Bhramari pranayama is a yogic breathing exercise (pranayama) that has been shown to reduce heart and breathing rates (Study 1). It has a very calming effect and prepares your body for deep sleep. Bhramanayamari Pranayama 02 Yuvaap © 2022

03 Diaphragmatic Breathing • Lie on your back and put a pillow under your knees or you can also sit on a chair. • Place your left hand on your chest and your right hand on your stomach. Now take a deep breath in through your nose and let your stomach rise as it fills with air. • Exhale slowly with pursed lips (like blowing a whistle). Repeat this procedure several times. • Diaphragmatic breathing strengthens your diaphragm and other lung muscles. It also helps to calm you down so you can sleep well. Yuvaap © 2022

04 Three-Part Breathing Exercise • To practice this breathing technique, just take a deep breath. • As you exhale fully, focus deeply on your entire body and how you feel as you breathe. • After repeating this a few times, you need to slow down your exhalation until it is twice as long as your inhalation. • This breathing exercise is popular with most people because it is very easy to practice. Yuvaap © 2022

05 • It is also called nadishodhan pranayama. • Sit on the bed with your legs crossed and your back straight. • Place the right thumb on the right nostril and inhale through the left nostril. • Hold for a few seconds and then close the left nostril from the ring finger and exhale through the right nostril. Now inhale through the right nostril and keep the left nostril closed. • Hold for a few seconds and then close the right nostril from the right thumb and exhale through the left nostril. Repeat this cycle of slow breathing for a few more breaths. • Studies (Study 3) have shown that practicing this deep breathing benefits people in reducing stress and anxiety. Alternate Nostril Breathing Yuvaap © 2022

Sit on the bed with your legs crossed and your mouth closed. Try breathing normally through your nose for 30 seconds. • Now try breathing more deliberately through your nose. Then gently close your nose with your thumb and forefinger and also keep your mouth closed until you feel the need to inhale. • Now again, keeping your mouth closed, take a deep breath and exhale through your nose. • If you feel like you are hyperventilating, then Buteyko breathing can bring you back to normal breathing and relax you. Buteyko Breathing 06 Yuvaap © 2022

07 Box Breathing • Sit on the bed, keep your back straight and take deep breaths to the count of four. Be sure to fill your lungs with more air as you increase the count. • Now you have to hold your breath to the count of four. And then you have to exhale through your mouth to the count of four. As you exhale, focus on emptying your lungs as much as possible. Repeat this procedure several times. • Box breathing is a very common breathing technique practiced during meditation and powerful breathing exercises for anxiety. This technique can be used to calm you down before bed. Yuvaap © 2022

08 Papworth Method • Sit on the bed and keep your back straight. Now you need to inhale deeply and exhale to the count of four. You can do it through your nose or mouth; however, you must exhale through your nose. • Focus on your belly as it rises and falls as you inhale and exhale. Listen to the sound of your breath coming from your stomach. • This relaxing breathing technique will allow you to breathe more naturally. It also helps reduce yawning and sighing. Yuvaap © 2022

Breathing Techniques For Sleep