After being hunted down by a work deadline or a busy day of activities, it might make you want to go to sleep quickly to recharge. Unfortunately, not everyone can immediately fall asleep in seconds after lying down on the bed.
For those of you who are having trouble sleeping, let’s try to do breathing techniques for a more restful and comfortable resting session.
Various Breathing Techniques for Fall Asleep
1 Breathing Techniques 4-7-8
This one technique can be done anywhere without needing much time. The best advice, do this breathing technique for sleep in a sitting position with your back straight.
How to do breathing techniques 4-7-8
- Open your mouth while doing this technique.
- Exhale deeply, while making a low sigh.
- Inhale slowly from the nose for 4 counts, while pressing the upper and lower lip together.
- Hold your breath for 7 counts, then exhale again for 8 counts while issuing a longer sigh.
- Repeat the same thing 8 times.
2 Three-part breathing techniques
Many people like breathing techniques to support deep sleep on this one, because it is considered the simplest.
- Sit in an upright position, then take a deep and deep breath through the nose.
- After feeling the maximum, exhale slowly while focusing yourself and mind so as to make the feeling more comfortable.
- Repeat the same thing 5-8 times.
It would be better to close your eyes during this three-part preparation technique. The goal is that your mind can be more focused on breathing and breathing techniques.
3 Alternate nasal breathing techniques or shodhana pranayama pulses
This breathing technique to make you sleep faster and sounder can be said to help reduce stress afterward.
- Sit with your body upright and legs crossed.
- Place your left hand in a raised position upward on the left thigh, while the right-hand fingers in the right nostril.
- Exhale completely, then close the right nostril.
- Inhale deeply through the left nostril that is still open.
- Repeat the same thing with the left nostril, with the right hand held up in the right thigh.
- Do this activity for 5 minutes.
4 Papworth method breathing technique
Unlike the previous techniques, the Papworth method emphasizes the ability of the diaphragm during breathing.
- Sit upright in bed.
- Inhale from the nose for 4 seconds, and exhale again for 4 seconds.
- Focus your breathing on the stomach moving up and down, then listen to the sound of your own breathing.
- Besides being easy to do, this technique is quite relaxing and useful to reduce yawning habits.
5 Bhramari pranayama’s breathing technique
Interestingly, this breathing technique can help regulate breathing to reduce shortness of breath. In fact, it feels more soothing, thus preparing the body for a deeper sleep.
It doesn’t take long, here’s how to do it:
- Sit in an upright position, then inhale as deeply as possible through your nose as if you are smelling a pleasant aroma.
- Punched lips like he was blowing something.
- Exhale through the pursed lips 3 times slower than when you take a breath.
- Repeat this until you feel more calm and sleepy.
6 Box breathing techniques
Brox breathing is known as a sleep breathing technique that can make the body and mental feel much more relaxed. How to do it is fairly easy.
- Sit with your back straight, take a short breath then exhale deeply.
- Inhale slowly back through the nose for 4 counts, still making sure you breathe in a lot of oxygen.
- Hold your breath for 4 counts, then exhale slowly through the mouth.