If you find it hard to fall asleep, you are not alone. According to the American Sleep Association (ASA), insomnia is the most common sleep disorder. About 30% of American adults have short-term sleep problems, and 10% have long-term sleep problems. There are many people suffering from insomnia in life, and the causes of insomnia are complex and varied. Physical discomfort (especially various chronic diseases), alcohol and drug dependence and abuse, mental illness, and environmental disturbances can all cause it. It is also related to genetics, stressful life events, excessive stress, and various bad sleep habits.
Our busy and fast-paced society is full of learning, stressful work, financial pressure, parenting burnout, and other emotionally exhausting situations, which make it difficult for us to relax, calm down, and get a good night’s sleep.
When you’re having trouble falling asleep, focusing on your breathing may help. Let’s look at breathing exercises to calm your mind and body and help you fall asleep.
Things to remember before you get started: While there are several breathing exercises you can try to relax and fall asleep, there are a few basic principles that apply to all of them. It’s always a good idea to close your eyes to help you block out distractions. Focus on your breathing and think about the healing power of your breath. Each of these nine different exercises has different benefits. Give them a try to see which one works best for you. You’ll be sleeping like a baby in no time.
1. 4-7-8 Breathing
This is a breathing technique in yogic breathing that can promote sleepiness. Dr. Andrew Weil developed this technique as a variation of pranayama. The “478 Breathing Technique” allows oxygen to enter the lungs better, and more oxygen can act on the parasympathetic nervous system, which can make the body calmer. Insomniacs will feel more connected to their bodies and forget about the daily thoughts that disrupt their sleep.
When you are nervous, your nervous system is overstimulated, leading to an imbalance that causes insomnia. This technique is a breathing method from ancient India that helps you reduce stress, truly calm down, and relax your body for sleep, and it can also help relieve anxiety.
Here’s how to practice the 4-7-8 breathing method:
- Step 1: Lie on your back, relax your body as much as possible, and put your tongue against the upper palate.
- Step 2: Close your mouth, inhale through your nose, and count silently from 1 to 4 in your mind.
- Step 3: Hold your breath and count silently from 1 to 7 in your mind.
- Step 4: Exhale through your mouth, and count silently from 1 to 8 in your mind.
- Step 5: Use your nose to inhale without making any sound, and use your mouth to exhale, making a slight “exhale” sound.
2. Buzzing Breathing
Bhramari pranayama is a yogic breathing technique that has been clinically shown to lower heart rate, have a calming effect, and help you enter a deep sleep quality. Close your eyes and breathe deeply. Cover your ears with your hands. Place your index finger on your eyebrows and eyes. Next, apply gentle pressure on both sides of your nose, focusing on the eyebrows. Close your mouth and exhale slowly through your nose, making a humming “Om” sound. Repeat this process 5 times.
- Step 1: Close your eyes, cover your ears with your thumbs, place your index and middle fingers above your eyes, and cover your eyes, and gently press the sides of your nose with your ring finger.
- Step 2: Keep your mouth tightly closed and slowly breathe in deeply through your nose into your abdomen.
- Step 3: When you exhale, make a buzzing sound from your throat, and finally, exhale through your nose
- Step 4: Repeat for about 5 minutes, and keep practicing until you sweat.
3. Three-part Breathing Exercise
One-part breathing, three-part relaxation. This breathing exercise is so easy to master that it has become a favorite for many people. To practice the three-part breathing exercise, follow these three steps: Breathe deeply. Focus on your body and how it feels as you exhale. After doing this a few times, slow down your exhale and make your inhale twice as long.
- Step 1: Take a deep breath.
- Step 2: Exhale, focusing on your body and the feeling of breathing.
- Step 3: Repeat the above several times, slowing down the exhalation speed each time, and repeat until the exhalation time is twice the inhalation time.
4. Diaphragmatic Breathing (Abdominal Breathing)
This breathing technique not only helps you relax and fall asleep, but it also strengthens your diaphragm and surrounding muscles, allowing you to fully breathe.
It should be noted that abdominal breathing cannot be performed in a noisy environment. Abdominal breathing is generally performed for about 20 minutes at a time. The time should not be too long, and you must breathe slowly. Usually, a cycle time is about 15 seconds. In addition, abdominal breathing is taboo to inhale too quickly.
Many people with insomnia have a movie in their mind before going to bed, so abdominal breathing is very suitable for them. Relax all the muscles in your body, focus on your stomach, and feel the rise and fall of your stomach during abdominal breathing. This will help eliminate other mental interferences, relax active nerves, and help you fall asleep.
Lie flat on your back, either with your knees bent on a pillow, or sit in a chair. Place one hand flat on your chest and the other on your abdomen. Take slow, deep breaths through your nose, keeping your hand on your chest still while the hand on your abdomen rises and falls with your breath. Next, breathe in and out slowly through closed lips. Eventually, you want to be able to breathe without moving your chest.
- Step 1: Lie on your back and relax your body as much as possible. You can put your hands naturally on both sides of your body or stack them on your abdomen.
- Step 2: Inhale through your nose to expand your entire abdomen as much as possible, and keep your chest still.
- Step 3: Exhale through your mouth to shrink your abdomen as much as possible, and keep your chest still.
- Step 4: Breathe in and out deeply and slowly, and the duration should be about 12 seconds, that is, take a deep breath (puff up your belly) for about 5 seconds, hold your breath for 1 second, then exhale slowly (retract your belly) for about 5 seconds, and hold your breath for 1 second.
5. Alternate Nasal Breathing Exercise
A 2013 study reported that people who tried nasal breathing exercises reported feeling less stressed afterward. Here are the steps to do alternate nostril breathing:
- Step 1: Sit with your legs crossed. Place your left hand on your knee and your right thumb on your nose.
- Step 2: Exhale fully and then close your right nostril. Inhale through your left nostril.
- Step 3: Open your right nostril and exhale through it while closing your left nostril.
- Step 4: Continue for 5 minutes and finally exhale through your left nostril.
6. Buteyko Breathing
Buteyko breathing has been proven by medical research to significantly improve asthma symptoms. Its difference is that it mainly advocates breathing less, and through reduced breathing training, it can improve many chronic diseases that are difficult to control with modern medicine.
Many people do not realize that they are over-breathing. This exercise can help you adjust to a normal breathing rhythm.
- Step 1: Sit on the bed with your mouth lightly closed.
- Step 2: Breathe through your nose for about 30 seconds, then breathe more consciously through your nose.
- Step 3: Gently pinch your nose and keep your mouth closed until you need to breathe again.
- Step 4: Release your tension and take another deep breath through your nose.
- Step 5: Repeat as many times as you need.
7. Box Breathing
Box breathing or Square breathing, also known as 4-4-4 breathing, is commonly used in meditation and is a powerful tool for combating anxiety symptoms. It helps restore normal function in the body and returns chaotic breathing patterns and rhythms to a natural state.
Box breathing, in which you focus on the oxygen you breathe in and out, is a common technique in meditation and a very popular way to find mental focus and relaxation. Meditation has many benefits for your overall health.
- Step 1: Lie down on your bed or sit up straight.
- Step 2: Breathe through your nose for about 30 seconds, then breathe more consciously through your nose.
- Step 3: Gently pinch your nose and keep your mouth closed until you need to breathe again.
- Step 4: Close your eyes and breathe in slowly through your nose for 4 seconds.
- Step 5: Hold your breath for 4 seconds. You don’t need to close your mouth tightly or apply force to your nostrils.
- Step 6: Exhale through your mouth for 4 seconds to make sure all the air is out of your lungs.
- Step 7: Hold your breath for 4 seconds.
- Step 8: Repeat the above steps as many times as needed. Generally speaking, repeating for 4 minutes will have a calming effect.
8. Papworth Breathing
The Papworth method was originally developed by British doctors to control excessive breathing and help relieve depression and anxiety. It mainly encourages breathing with the abdomen and diaphragm instead of the chest, making breathing gentler, more relaxed, and natural, effectively controlling the breathing rhythm, stabilizing emotions, and reducing yawning and sighing.
In Papworth breathing, you focus on your diaphragm and allow your breath to come naturally. Notice the rise and fall of your abdomen and listen to your breath coming from your stomach.
- Step 1: Sit with your torso straight.
- Step 2: Breathe through your mouth and nose at the same time, focusing on counting to 4 each time you inhale.
- Step 3: Focus on the rise and fall of your abdomen and listen to the sound of your breathing
9. Capalaba Breathing Exercise
Kapalabhati breathing involves a series of inhalation and exhalation exercises and is reported to help open the sinuses and improve concentration. It is considered an advanced breathing technique. It is best to master other techniques, such as Bhramari Pranayam, before trying this method.
- Step 1: Sit in a comfortable position with your spine straight. Place your hands on your knees with your palms facing up.
- Step 2: You can choose to sit cross-legged on the floor with your feet flat on a chair, or you can choose Virasana (knees bent, calves tucked under thighs).
- Step 3: Take a deep breath. As you exhale, contract your abdomen and force the breath to burst out in short bursts. You can place your hands on your belly and feel the abdominal muscles contract.
- Step 4: As you quickly release your abdomen, your breath should automatically flow into your lungs.
- Step 5: Do 20 breaths like this to complete a round of Kapalabhati Pranayama.
- Step 6: After completing a round, close your eyes and relax, observing the sensations in your body. Do two more rounds to complete your practice.
Conclusion
No matter which type of breathing exercise you prefer, there’s evidence that it can help you: Relax, Sleep, Breathe more naturally and efficiently. With so many types to choose from, you might just drift off to sleep before you know it.
Although the above breathing exercises are generally safe and reliable, you still need to pay attention to the following points during actual practice to ensure the best experience:
- Environmental creation is crucial. Please try to choose a quiet and tidy space to practice and avoid external interference.
- Beginners do not have to pursue perfection. The important thing is to find a rhythm that makes you feel comfortable and natural.
- If you experience dizziness or other discomfort during the practice, please stop immediately and consult a professional.
If you have a long-term insomnia problem, accompanied by depression, lack of concentration, and other symptoms, you should seek professional medical help in time. Breathing techniques can be used as an auxiliary method to help improve sleep. In addition, it is also important to practice at a fixed time every day. Even if you only spend ten minutes a day, you can accumulate significant results in the long run.
