Breathing Exercises To Help You Sleep

Have you ever experienced this? Laying down in your bed, staring at the ceiling and thinking about sleep. It’s not that you aren’t tired and don’t want to sleep but you are unable to do so because your brain isn’t supporting you. Well, one thing is for sure – you’re not the only one. 

As per American Academy of Sleep Medicine, 30-35% adults suffer insomnia.

Yes, it’s irritating but you can fight it with a simple and easy weapon and i.e. your breathing. Go to the dreamland quickly with these easy and simple breathing exercises.

1. Bhramari Pranayama Breathing

It’s a yogic breathing. Clinic studies proved it to lower the heart rate. This makes it super relaxing.

  • Begin with your eyes closed
  • Take deep breaths in and out
  • Keep your middle finger and pointer on your eyes
  • Now, softly put pressure on your nose sides’ with the ring finger
  • Don’t open your lips. Slowly, breathe in and out with the nose. Try to make an “om” sound
  • Do this for 5 minutes

2. Three Part Breathing

Here, one part is breathing and three parts is relaxation. It is super simple and easy to do. That’s why it is a favorite of a lot of people.

  • Inhale long and deep breaths
  • Exhale! Concentrate on your body and what you feel while breathing
  • Perform it several times. Each time slows down your breath. 
  • Stop only when breathe out is two times as long as your breathe in

3. Box Breathing

It is also called square breathing. It is a very common breathing practice in meditation. This breathing helps you combat anxiety. You can use it to relax yourself before sleeping.

  • Sit keeping your back straight or lie down on your bed
  • Breathe in and count up to four through your nose
  • Breathe out and again count up to four. Make sure your lungs are empty as you throw all the air out of them
  • Do it as many times as you need

4. 4-7-8 Breathing

You can depend on this technique to take you to a fairyland.

  • Gently open your lips slowly
  • Breathe out fully! Make a big sigh sound
  • Seal your lips. Breathe in for four seconds with your nose
  • Keep your breathe in for seven seconds
  • Breathe out for eight seconds through your nose. Make the same sigh sound
  • Do it for four to eight times

5. Diaphragmatic Breathing

It relaxes you and also makes your diaphragmatic strong. Not only this, it also strengthens important muscles to get maximum out of every breath.

  • Sit in a chair or lie down on your bed. Place a pillow below your knees
  • Keep one hand on your stomach and the other on your heart
  • Inhale deeply with your nose
  • Feel the rising and falling of your chest and stomach while you breathe
  • Breathe slowly with slightly open lips for five minutes

Pro tip: The aim here is to bring your breathing at such a slow level your chest doesn’t move anymore and only your chest does.

6. Buteyko Breathing

It helps you calm down when you are hyperventilating.

  • Sit on the bed with your mouth closed. Breathe normally with your nose for thirty seconds
  • Then, focus on your breathing and continue breathing through your nose
  • Gently close your nose. Close your mouth as well. Do this until you feel the urge to breathe again
  • Release your nose. Now, take a deep breath with your nose
  • Repeat it as many times as you need

7. The Papworth Method

It helps you train your breathing more naturally. It decreases sighing as well as yawning. 

  • Sit straight
  • Breathe with your nose or mouth. Count up to four with each breath in.
  • Your focus needs to be on the rising and falling of your stomach, listening your breaths make

Some Other Ways to Doze Off

Sometimes you feel these breathing exercises aren’t meant for you. Not an issue! Try the below given ways to make you sleep.

1. Melatonin

Melatonin is a hormone produced by your body. It signals your body to go to sleep. If you want to take it orally, take it at least two hours before your sleeping time. Keep the quantity between .5 to 3 milligrams. 

Melatonin isn’t about the dose but the timing. Though it isn’t an efficient sleep aid yet when taken properly, it really helps in changing your circadian rhythm towards the right direction. Make sure you consult your doctor before you start consuming melatonin.

2. Valerian Root

It is a herb which is usually used to encourage quality sleep and reduce anxiety. A study found out that participants felt they were able to sleep faster when they took 450 mg and 900 mg of valerian root. You can either take it as a supplement in capsule form or boil it in hot water to make tea.

3. Lavender

Let’s try some aromatherapy. Studies concluded just smelling lavender helps people sleep.

Try diffusing lavender essential oil wherever you sleep every day or use lavender sleeping spray on your pillow.

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