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3 Breathing Exercises To Help You Sleep!

Do you have trouble getting rest when you really need it? Do you find it hard to switch off? Often the reason we can’t sleep is that our minds refuse to wind down from the day’s events.

According to the National Sleep Foundation, people who suffer from insomnia or struggle to fall asleep can often sabotage their efforts further by becoming frustrated and stressed, making us even more alert.

One of the best ways to help us relax and unwind is to practice breathing exercises. By allowing our minds to redirect attention back onto our breathing, we can remove the focus from negative thoughts and allow us to fully ease into a state of relaxation. So, why not try to breathe yourself to sleep with these three simple breathing exercises.

The ‘Perfect Breathing’ Technique:

According to Exos, one of the best ways to help us fall asleep is to become more mindful of our breathing.  Here, they outline the ‘perfect technique’ for those having trouble getting to sleep. Just try the following steps:

  • Inhale through the nose for a count of six.
  • Hold for 3 seconds.
  • Exhale through the nose for a count of six.
  • Hold again for 3 seconds.
  • Repeat this series four more times.

By concentrating on controlling your breathing it brings your mind back to the present moment. “There is no way you can think about yesterday or tomorrow when you are concentrating on your next breath,” says Don Campbell co-author of Perfect Breathing.

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Alternate Nostril Breathing:

Also known as Nadi Shodhana, this exercise is frequently practised during yoga to help calm and balance the right and left side of our brains.

  • Start by placing your right thumb against your right nostril and inhale through the left nostril.
  • At the peak of inhalation close off the left nostril and breathe out through the right nostril.
  • Continue this pattern with both your left and right nostrils until you are feeling calm and relaxed.

According to the Livestrong, not only does this exercise help you to relax but has also been proving to improve brain function, soothe and clears the nervous system and boosts energy channels.

Abdominal Breathing Technique:

This is an exercise that is aimed at keeping you calm during times of stress and frustration.

  • Begin by placing one hand on your chest and the other on your stomach.
  • Take long, deep breaths, inhaling through your nose and ensuring that the diaphragm (not your chest) inflates with enough air to fully fill your lungs.
  • Repeat this for 5-10 minutes.

At Adjustable Beds, we have spent years handcrafting mattresses and adjustable beds to help people get their best night’s sleep possible. Read more about us here.