Sleep

Tried-and-tested relaxation exercises to help you fall asleep

Being unable to sleep is a  common problem. Studies show that about a third of adults suffer from chronic insomnia, a sleep disease marked by recurrent problems getting to or staying asleep. Tossing and turning in bed after a hectic day can, however, be a common experience for those of us without insomnia. 

Sleep problems are frequently caused by anxiety and stress. The body's natural stress reaction kicks in during tension, starting with a cascade of chemicals that increase our alertness and cause subsequent physiological changes. Our heart rate and blood pressure rise, our breathing becomes more rapid and shallow, and our digestion slows.

It can be difficult to get to sleep and stay asleep while our body's stress response is in full swing. Studies have revealed that we can disable the stress response in some circumstances. We can naturally assist ourselves to fall asleep by inducing the relaxation response, a natural process that helps the body and mind unwind. Let's find out those ways!

1. Bhramari pranayama breathing exercise

You can follow these instructions to carry out the traditional Bhramari pranayama breathing exercise: 

1. While you breathe in and out deeply, close your eyes. 

2. Put your hands over your ears. 

3. Place the rest of your fingers over your eyes and index fingers above your brows. 

4. Then, apply light pressure to the sides of your nose and concentrate on the area above your brow. 

5. Hold your mouth shut while slowly exhaling through your nostrils and humming the "Om" sound. 

6. Repeat this procedure five times.

According to the research, Bhramari pranayama may rapidly lower respiration and heart rate. This usually has a soothing effect and can prepare your body for sleep.

2. Abdominal breathing

Deep abdominal breathing is called abdominal breathing instead of shallow chest breathing. You may ensure that you are breathing from your diaphragm by taking the next few steps. 

1. Legs should be straight and slightly apart as you lay down. 

2. Close your eyes

3. Gently place your arms at your sides, palms facing up, and toes outward.

4. Lie on your stomach with one hand and your chest with the other. 

5. While you breathe in, observe which hand raises the most. 

6. Pay attention to filling your stomach (the bottom of your lungs) with air before you reach the top of the hand on your chest rises the greatest when you inhale.

7. Trying to urge your stomach to rise while you breathe is the simple approach. This becomes simpler over time. 

Make sure to breathe in through your nose and exhale through your mouth. As you do this, keep your face at ease. Make sure you are breathing slowly by taking a count as you inhale and exhale. Unwind and pay attention to the sound of your breath. 

Keep breathing while using this method for a few minutes, say five or ten. Try to do this breathing exercise at least once every day. This breathing method is advantageous since it aids in slowing down the numerous body processes that may cause you to feel tight and nervous. Your heart rate will settle down, and it will be simpler to fall asleep if you permit yourself to take deep breaths. With practice, this technique can help you reduce nighttime shallow breathing and enhance sleep.

3. 4-7-8 Breathing routine 

Another technique to unwind and prepare for sleep is the 4-7-8 breathing exercises. To learn how to do this kind of breathing, follow the steps below. 

1. Straighten your back when you sit. 

2. Keep your tongue's tip in place behind your top front teeth.

3. Make a "whooshing" sound as you exhale the air through your mouth. 

4. Shut your mouth and take four deep breaths through your nose. 

5. While holding your breath, count to seven. 

6. Then, while generating the same "whoosh" sound, exhale through your mouth while counting to eight. 

Once this cycle is finished, you have taken one breath. To finish the cycle for a total of four breaths, go back and repeat this process three more times. It's crucial to remember that when you breathe in this way, you should take a quiet inhalation and an audible exhalation. Throughout the entire workout, maintain the same position for your tongue. The ratio of inhale/hold/exhale time ratio must be maintained because that matters most.

4. Diaphragmatic Breathing

Diaphragmatic breathing, also known as belly breathing, expands the lungs by using the large muscle at the root of the lungs. In addition to lowering anxiety and promoting relaxation, this activity strengthens the diaphragm and improves the effectiveness of our breathing. Try diaphragmatic breathing in the following steps:

1. Put one hand on your upper chest while lying down, and the other hand should be placed at the top of your abdomen, just below your ribs. During this exercise, your hands will ensure you breathe solely from your abdomen.

2. Inhale deeply through your nostrils until your abdomen presses up on your hand. Keep your chest and the other hand as still as you can.

3. Keep your chest constant and contract your stomach muscles while exhaling through pursed lips.

4. Keep continuing this.

It can take some time to get used to using our diaphragm to breathe because many of us aren't used to doing so. When you get into bed, begin with only a few minutes of diaphragmatic breathing and then gradually increase the time to get the most out of it.

5. Breathing Imagery

Another exercise for getting to sleep is to concentrate on your breathing pattern. You can use this technique to unwind before bed by taking the next few steps. 

1. While lying in bed, concentrate on how relaxed you feel as you breathe.

2. As you move down into a peaceful state and breath, feel your bed supporting you. 

3. Focus on your exhalations as you relax and pay attention to how you feel. Examples of sensations include sinking into the bed, a sense of time slowing down, heaviness, or occasionally even the perception of having greater patience.

See how the colors change as you breathe in and out to discover how they correspond. Don't try to force anything or put your box around it; just allow yourself to become immersed in the experience and see what thoughts arise. 

Until you nod off, concentrate just on your breathing.

6. Buteyko breathing

You can control your breathing by using the Buteyko breathing technique, which has the name of the doctor who developed it. 

To use Buteyko breathing while you sleep, follow these steps: 

1. For around 30 seconds, lie in bed with your mouth closed (not pursed) and breathe naturally through your nostrils. 

2. Once, deliberately inhale and exhale a little more through your nose. 

3. Keep your mouth shut and gently squeeze your nose shut with your thumb and forefinger until you need to breathe again. 

4. Breathe deeply via your nose once more, keeping your mouth shut. 

Many people are hyperventilating without realizing it. This practice aids in returning your breathing pattern to normal.

7. Box breathing 

With box breathing, you should pay close attention to the oxygen you inhale and exhale:

1. As you exhale, strive to force every last bit of air out of your lungs while maintaining a straight back.

2. Breathe gently via your nose while counting to four in your head, allowing more air to enter your lungs with each number.

3. Hold your breath while mentally counting to 4.

4. Exhale slowly through your mouth, ensuring all the oxygen leaves your lungs. 

Box breathing is a common meditation method. Several advantages of meditation for your general health include helping in relaxation and mental focus.

The Bottom Line

Regardless of your breathing exercise, this helps you breathe more naturally and deeply while you unwind and sleep. 

With so many options available, you can fall asleep without realizing it.