Breathing Techniques For A Better Night’s Sleep
The Importance of Sleep
“Breathe in deeply to bring your mind home to your body.”
– Thich Nhat Hanh
In my previous sleep article Getting A Good Night’s Sleep, I talked about the reasons for insomnia and the benefits of sleep. I also shared some sleep hygiene and sophrology solutions to getting enough rest.
Over 68% of the population in the USA has difficulty sleeping at least one night per week. Over here in France, 20-30% of the population has regular insomnia and has problems dealing with everyday life due to physical and mental fatigue. France is also the biggest consumer of sleeping pills in the world.
Since most insomnia is caused by stress, regardless of intensity, one of the best ways we can improve our sleep is by reducing stress and anxiety. While there are many ways to do this, the simplest and cheapest way is through our breath.
Benefits of Controlled Breathing
Controlled breathing helps calm the nervous system and can have the same beneficial effects as meditation. As we consciously control our breath, we come back to the body and focus on the inhale and exhale. By giving our minds something to concentrate on, we take our attention away from whatever is preoccupying us.
According to Better Health (Victoria State, Australia), controlled breathing causes physiological changes that include:
- blood pressure and heart rate lowered
- reduced levels of stress hormones
- reduced lactic acid build-up in muscle tissue
- oxygen and carbon dioxide balanced in the blood
- boosted immune system functions
- increased vitality and energy
- increased feelings of calm and wellbeing
Breathing Techniques to Sleep Better
By taking a few minutes to practice breathing before bed, you can naturally calm yourself down and prepare for deep rest. Here are a few breathing techniques to try:
1. Belly Breathing
Concentrate on your breath, placing one hand on your belly and the other on your chest. Alternatively, you can put one hand on your belly and the other on your lower back.
- Notice the passage of air in your nostrils
- Feel your ribs opening and closing as you breathe, but try to keep your chest still in order to allow the diaphragm to work with your abdomen
- As you inhale, feel your lower belly expand like a balloon
- Exhale and feel the belly fall and fully empty before beginning again
2. Square Breathing 5/5/5/5
- inhale for 5 seconds
- hold for 5 seconds,
- exhale for 5 seconds
- hold for 5 seconds
3. Relaxing Breath 4/7/8
- inhale for 4 seconds
- hold for 7 seconds
- exhale for 8 seconds
4. Alternate Nostril Breathing (Nadi shodhana)
Alternately use the right thumb to close the right nostril and the right ring and pinky fingers to close the left nostril.
- Inhale through the left nostril
- Exhale through the right nostril
- Inhale through the right nostril
- Exhale through the left nostril
Want a small taste?
Check out the free Mini Sophrology Session Video with Interactive PDF that I created for you.
Click the image or the button down below.
