Sleep is essential to overall well-being, but many people struggle to get a good night’s sleep. Discover these breathing techniques to help you relax and improve your sleep quality. Tap to know more!
EXPERT SUGGESTION
Dr Tanu Chowdhury, a clinical psychologist at the healthcare clinic in Lucknow, suggested some breathing techniques that can lead to better sleep.
4-7-8 BREATHING TECHNIQUE
Breathe in and hold your breath for around 4 seconds and count till7, and exhale for 8seconds. This technique relaxes the nervous system. Repeat this four times when you first start doing it.
ALTERNATE NASAL BREATHING TECHNIQUE
By balancing the flow of air through each nostril, alternating nostril breathing harmonises body and mind. It is also known as Nadi Shodhana Pranayama.
DIAPHRAGMATIC BREATHING TECHNIQUE
Engage the diaphragm by inhaling deeply through the nose, fully expanding the belly, then inhaling slowly through the mouth, focusing on breathing. This improves sleeping disorders at night and strengthens your diaphragm.
BHRAMARI PRANAYAMA BREATHING TECHNIQUE
Pranayama is often used as a breathing technique in yoga. Bhramari pranayama might help you relax and have a good night's sleep. It can also help reduce panic attacks.
CONCLUSION
Individual experiences may vary. Talk to a healthcare professional for personalised suggestions.