Do you have difficulty to fall asleep? You are not alone in this. There are many people in this world that have problem while sleeping, and have sleep apnea. Apart from sleep apnea, there are many sleep disorders that could happen to you if you do not sleep well. Around 20 to 30% Indians have short-term sleeping disorders or sleep problems during the night. In fact, this problem is increasing in the teenage and young adults. In adequate amount of sleep can lead you to chronic sleep disorder that can make you stay awake for rest of the night. This affects your body functions and reduces your immunity. But you need not worry. There are some breathing exercises that can help you to have a good night’s sleep.
Why do you have difficulty sleeping?
We spoke to Dr. Tanu Chowdhury, Clinical Psychologist at Healthcare clinic, Lucknow to understand about problems related to difficulty in sleeping. She said that insomnia is the very common sleeping disorder that is affecting young adults at a rapid pace. Even older adults get this sleep disorder very often because of work pressure and stress. There could be many reasons for not sleeping well, poor sleep cycle nowadays is very common and thus leads to these problems. Some of the causes can be-
- Parenting burnout
- Homework for kids
- Long or odd working hours
- Having financial strains
- Emotionally exhausting situations
- Trauma
- Stress and anxiety
Breathing exercises can actually relax your body and help you to get a sound sleep. It is recommended by many doctors as first-hand remedy. Breathing exercises can always be better than consuming sleeping pills and tablets.
Best Breathing Exercises for Sleep
1. 4-7-8 Breathing technique
In this breathing exercise, keep your lips together at first and exhale completely.
- As you exhale, make a whoosh sound as you exhale
- Press your lips together as you inhale again through your nose.
- Hold your breath for around 4 seconds and count till 7.
- Now exhale for around full 8 seconds, making that sound again.
- Repeat this four times when you first start and eventually go up to eight times.
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2. Bhramari Pranayama Breathing Exercise
Pranayama is often used in yoga as a great breathing technique. Bhramari pranayama can help you sleep well for the night and can relax your body. This exercise can even reduce panic attacks and lower down heart rate. Here is here is how you can practice this breathing exercise-
- First, cover your eyes and breathe deeply in and out.
- Now cover your ears with your hands.
- Now place your index finger on your eyebrows and rest of the fingers on your eyes.
- Once you do so put a gentle pressure on the side of your nose
- Keep your mouth close as you slowly exhale. Make a humming ‘om’ sound as you breathe out in this process
- Repeat this breathing exercise five times in a day to improve sleep disorders.
3. Diaphragmatic Breathing exercise
This is an exercise that is often recommended by doctors. It helps to slows down your breathing and decreases excess oxygen intake needs. Due to this it strengthens your diaphragm and improve sleeping disorder in the night.
- Lie on you back straight and bend your knees over a pillow or some cushion
- Put your one hand against your chest and the other one on your stomach.
- Slow and deep breath through your nose. Rest your hand on the chest as the stomach rises and declines as you breathe.
- Keep your lips pursed and breathe slowly
- Gradually you will observe your chest moving as you exhale or inhale.
4. Three- Part breathing exercise
This is a simple breathing technique for those people who have trouble falling asleep. You do not need to do much and it can be performed at any time of the day. Here is how you can go about it-
- Take a long and deep breath inside
- Now exhale while focusing on the intensity of the breath leaving your body
- Continue this for a few times till you feel relaxed and are able to exhale twice as long as you take to inhale.
This improves lung functions and also reduces risk of sleep apnea if you do it daily.
Also Read- Teeth Grinding At Night: 6 Ways To Prevent Bruxism
5. Alternate Nasal Breathing Exercise
Alternate nostril breathing exercises is also known as Nadi Shodhana Pranayama. According to 2013 study, people that have tried nasal breathing exercises have felt less stressed. It can help to reduce your emotional stress and work fatigue quite effectively. Here are steps to do this breathing exercise for sleep-
- First sit with your legs crossed.
- Put you one hand on the knee whereas thumb of other hand should be against your nose
- Now exhale all the breath through your nose
- Inhale through the left nostril and close the right nostril with your thumb
- Now open the right nostril and breathe out through it while you close your left nostril
- Continue this exercise process for 5 minutes on each side.
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