Promoting sleep with deep breathing
5 min read
Louise halimi
Depression
Anxiety
Burnout
Anger
Sleep
Well-being
Deep breathing is a simple and effective way to promote sleep. Its practice helps calm both the body and mind by reducing the activity of the nervous system. This article will guide you step-by-step through a deep breathing exercise specifically designed to help you sleep better.
Purpose of the exercise
Stress, anxiety, or simply a busy day can make it difficult to fall asleep. By focusing on your breath, you can quiet the thoughts swirling in your mind and trigger a natural relaxation response in your body. The objective of this deep breathing exercise is to:
1. Relax the body and mind by activating the parasympathetic nervous system, which is responsible for rest and digestion.
2. Lower your heart rate to prepare your body for sleep.
3. Create a calming routine to signal your brain that it’s time to fall asleep.
Posture
Choosing a comfortable posture is essential to fully benefit from this exercise. Here are two suggestions:
1. Lying down: Lie on your back in bed, arms relaxed by your sides with palms facing up. Your legs can be slightly apart, and your feet should naturally fall outward.
2. Semi-seated position: If you prefer not to lie completely flat, you can sit up in bed with your back supported by a pillow or the wall, legs slightly bent, and hands resting on your thighs.
The key is to choose a position where you feel comfortable and free of tension. Ensure that your clothing isn’t too tight to allow for smooth breathing.
Duration of practice
The full exercise can last between 5 to 10 minutes, depending on your comfort level. You can adjust the time according to your needs, but for optimal relaxation, a minimum of 5 minutes is recommended. If you feel the effects before the end of the exercise, let yourself naturally drift into sleep.
Steps of the exercise
1. Focus on your breathing
Begin by closing your eyes and becoming aware of your natural breath. Breathe effortlessly for a few seconds, simply observing the natural rhythm of your inhalations and exhalations. Let the weight of your body fully relax into the bed.
2. The 4-7-8 breathing technique
This exercise follows a well-known technique called the 4-7-8 breathing method, which helps regulate the breath to calm the nervous system and induce relaxation. Here’s how to proceed:
- Inhale slowly through your nose while counting to 4 in your mind. Let your abdomen expand with each breath.
- Hold your breath for 7 seconds. This step helps slow down the heart rate and stabilize the mind.
- Exhale gently and completely through your mouth, making a soft whooshing sound, for 8 seconds. Expel all the air from your lungs, as if releasing all the stress and tension.
3. Repetition
Repeat this 4-7-8 breathing cycle for 4 to 6 rounds initially. If you feel comfortable, you can...