6 Choice of breathing techniques for better sleep

After being rushed by work deadlines or busy activities during the day, it may make you want to sleep quickly to recharge. Unfortunately, not everyone can fall asleep in seconds after laying down on the bed. For those of you who have difficulty sleeping, let's try doing breathing techniques for a more sound and comfortable rest session.

Various breathing techniques for better sleep

Have tried various ways to be able to sleep quickly, but it still seems difficult for your eyes to compromise? Take it easy. There are various kinds of breathing techniques that you can do before bed, or when you wake up in the middle of the night to make it easier to go back to sleep.

Are you curious about these techniques? Here are the options you can try starting tonight:

1. Breathing technique 4-7-8

This one technique can be done anywhere without taking a lot of time. The best advice, do this breathing technique to sleep in a sitting position with your back straight.

How to do the 4-7-8 breathing technique, namely:

1. Open your mouth while doing this technique.
2. Exhale deeply, while making a slow sigh.
3. Inhale slowly from your nose for a count of 4, pressing on your upper and lower lips together.
4. Hold your breath for a count of 7, then exhale again for a count of 8 while letting out a longer sigh.
5. Repeat the same thing 8 times.

2. Breathing techniquethree part

Many people like this breathing technique to support deep sleep, because it is considered the simplest. Are you also interested in trying it? Here are the steps to do it:

• Sit in an upright position, then take a deep, deep breath through your nose.
• After you feel it is maximal, exhale slowly while focusing yourself and your thoughts so that you feel more comfortable.
• Repeat the same thing 5-8 times.

It is better to close your eyes while doing the inhaling techniquethree part this. The goal is that your mind can be more focused during the inhaling and exhaling techniques.

3. Breathing technique alternate nasalor the pulse of shodhana pranayama

This breathing technique to make sleep faster and more soundly is said to help reduce stress afterward. Immediately, here are the steps you can do:

1. Sit with your body straight and your legs crossed.
2. Place your left hand in an upward position on your left thigh, while the fingers of your right hand are on your right nostril.
3. Exhale completely, then close the right nostril.
4. Inhale deeply through the open left nostril.
5. Repeat the same thing with the left nostril, with the position of the right hand extended over the right thigh.
6. Do this activity for 5 minutes.

4. Breathing techniquepapworth method

Unlike some of the previous techniques,papworth method more emphasis on the ability of the diaphragm during breathing. Here's how to do this breathing technique for sleep:

• Sit upright on the bed.
• Inhale from your nose for 4 seconds, and then exhale again for 4 seconds.
• Focus your breath on your stomach moving up and down, then listen to the sound of your own breath.

Besides being easy to do, this technique is quite relaxing and useful for reducing yawning.

5. Breathing techniquesBhramari pranayama

Interestingly, this breathing technique can help regulate breathing to reduce shortness of breath. In fact, it feels more calming, thus preparing the body for better sleep.

It doesn't take long, here's how to do it:

1. Sit upright, then inhale as deeply as possible through your nose as if you are smelling a pleasant aroma.
2. Pucker your lips as if you're blowing something.
3. Exhale through pursed lips at a count of 3 times slower than when you inhale.
4. Repeat this until you feel calmer and sleepier.

6. Breathing techniquesbox breathing

Brox breathing known as a breathing breathing technique for sleep that can make the body and mentally feel much more relaxed. How to do it is fairly easy, namely as follows:

1. Sit with your back straight, inhale for a while then exhale deeply.
2. Slowly inhale again through your nose for a count of 4, still making sure you are inhaling plenty of oxygen.
3. Hold your breath for a count of 4, then exhale slowly through your mouth.

Pay attention to this when doing the breathing technique

In order to be more relaxed and relaxed, try to always close your eyes while doing the various breathing techniques for sleeping. Make sure you get a comfortable position on the bed or on the sofa, then let your body relax and feel the sensations that arise during the breathing process.

Focus your mind on every movement, inhalation, and exhale that you make. Enjoy each count as you inhale until you exhale, which makes the abdomen rise and fall.

Whenever your focus gets lost for some reason, try to return to your original focus while still living through each step of the breathing technique.