One of the most common problems with sleep is getting into the snooze mode and falling asleep faster. With all the stress we experience in the everyday life, it might be hard shutting your mind down for a good night’s rest. Relaxing breathing techniques can help unwind your mind and calm down the central nervous system. Practice these breathing exercises when already lying in bed.
Breathe in through your nose to a mental count of 4, hold your breath for a count of 7 and then exhale completely through your mouth counting up to 8. If you’re just starting out, repeat this breathing cycle four times and slowly work your way up to eight full cycles. This technique helps bring the body into a state of deep relaxation.
If you can’t quiet your thoughts before falling asleep try counting each exhale. Lie in your bed and breathe deeply. Mentally count each exhale. It might be hard counting to large numbers so count up to five deep breaths and start all over again.
This technique is common in yoga but is also great for dealing with stress and calming the mind before sleep. Focus on your breathing and exhale twice as long as you inhale. To make it easier you can mentally count the duration of inhales and exhales. Mentally count up to three when breathing in and up to six when breathing out. You can adjust your breathing to 2 counts for inhaling and 4 counts for exhaling.
This breathing technique helps clear thoughts and release tension in the body. Hold your thumb over the left nostril and inhale as deeply as you can with your right nostril. Switch nostrils and exhale deeply with the left nostril. Inhale with the left one and switch nostrils again. Practice this breathing for 10 minutes for a deeper relaxation.
Good exercise to help you get a stress-free rest. Lie down, relax your body and place one hand on your chest and one on your belly. Breathe in deeply with your nose and pay attention to how your belly fills up with air. Then exhale slowly through your mouth. Closely focus on your breathing, and should your mind wander gently bring it back to breathing.