Having good sleep is a blessing and that blessing is rare to have and it is been observed that 90 percent of adults as well as children could not get enough sleep and often stay up being tired. You would be amazed to know that there are some breathing techniques that can help you with your sleeping. Insufficient sleep is not liked by any and can be dangerous as well because it can cause mental depression, stress and can make you tired all the time. If you wonder about the breathing techniques for sleep then here are some of them that you need to follow in order to get good sleep:
4-7-8 Breathing Exercise:
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This is an easy way to start the breathing techniques in order to get good sleep and being an easy exercise it is beginner friendly as well. here you need to let your upper as well as lower lip be a bit apart and then just exhale entirely and to ensure that you can have sound while you exhale. Now you need to press your lips tightly and inhale a deep breath through your nose only and while you do that you need to make sure that the inhaling process should be covered in 4 seconds. Now you need to hold on your breath for exactly 7 seconds and after that you have to exhale and make sure to exhale slowly in 8 seconds. At first you can practice this technique for 4 to 5 times and then when you get comfortable you can do this for 10 times as well. This technique is inspired by ancient method of pranayama and this helps to fill the body with oxygen which promotes good sleep so if you would consider this method then you would be able to see results in fewer days.
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This is another effective breathing technique which would help you a lot if you often struggle while trying to sleep. It can be done by anyone and with a little practice anyone can do this breathing exercise like a pro. Here you first need to close your eyes completely and then start breathing in as well as out slowly. Next you need to cover your ears with your palms and do not use your finders to close your ears. Now keep your index finger above your both eyebrows then let your remaining fingers be around your eyes. Now you need to create pressure abound your nose while you try to focus on the eyebrow area of your face. You need to keep your mouth entirely closed so that you could breathe from your nose. This breathing techniques needs to be repeated for about 5 times back to back before going to bed.
3 Part Breathing Technique:
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It is completely based on focus and considered as a part of meditation, you would be amazed to know that this breathing technique not only helps in improving sleep but also helps in minimizing tension, stress and depression as well. This is easy and someone with good concentration power would find it easiest while normal people may find it a bit difficult at the very beginning but once you would start this breathing technique would become easy for you. Here to get started with the process you need to inhale a deep breath as deep as you can and exhaling the air completely would be your net step and while you exhale you need to focus on how your body is feeling while you do this process. Make sure to exhale slowly and the time of exhaling needs to be twice of the time taken for inhaling. You need to do this process for about 10 minutes in complete silence in order to get rest ever results.
Alternate Nasal Breathing:
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This exercise not only helps in promoting better sleep but it proves to be helpful for many other health oriented issues. Here you need to sit by crossing your legs and then you need to place your right hand’s thumb on one of your nose and support your hand with the help of another hand by holding your elbow. Now you need to exhale from one nostril while the other nostril needs to be close and then you need to exhale from the opposite nostril while the other needs to be closed. Repeat this process for about 10 minutes before going to bed if you wish to receive the best ever results of this breathing exercise.
These were few of the amazing breathing techniques for getting good sleep and by doing the above mentioned exercises you would be able to fight against many mental issues such as stress, lack of concentration as well as depression. Do not over do these exercises rather start with less time and eventually increase time.