Using Breathwork To Sleep Better

Using Breathwork To Sleep Better

Breathwork, or consciously manipulating the breath, has been used for centuries in various cultures and traditions to improve physical, mental, and emotional well-being. It has just recently been gaining massive popularity as a tool in improving sleep quality though.

We’re going to explore how breathwork can help you sleep better and provide tips for incorporating breathwork daily and seamlessly into your routine.

How Does Breathwork Help Sleep Quality

Breathing exercises, when done correctly, can significantly help calm your mind and body. One of the most common reasons for disrupted sleep is stress and anxiety, and breathwork has short-term and long-term positive effects on your mental state.

There are a set of breathing techniques that can help regulate your heart rate and C02 levels in your body which can lead to a more relaxed state and deeper sleep. Some breathwork exercises can also help release tension in the body and reduce physical discomfort.

Which Breathing Exercises Should You Start With?

Here are a few simple breathwork techniques to start:

1) Deep Belly Breathing: Find a comfortable position in bed, whether you are lying down or sitting upright. Place one hand on your belly with the other on your chest, and begin taking deep breaths through your nose while slowly exhaling through your mouth. You should feel your belly filling with air and deflating as you continue rather than your chest. 

2) 4-7-8 Breathing: This breathwork exercise is exactly as the name implies. Inhale for a count of 4, hold for a count of 7, and exhale slowly for a count of 8 seconds. Repeat this several times, and you'll notice your breathing falls into a rhythm that puts you into a relaxed state. 

3) Alternate Nostril Breathing: Sit comfortably in bed, and alternate between closing your left and right nostril with your hands as you breathe deeply through one nostril and out the other. For example, close your right nostril while you inhale for a count of 4 through your left nostril, and then immediately close your left nostril while you exhale through your right nostril for a count of 4. 

When performing any of these breathing techniques, it is important to create the proper sleeping environment to make them most effective. This includes keeping your bedroom cool and dark while avoiding any technology before bed. 

Breathwork can clearly be an effective tool for improving your sleep quality, and it is simple and easy to incorporate into your bedtime routine. Try adding a few of your favorite exercises nightly and see how they can help you. 

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