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Looking to Reduce Stress, Increase Energy, or Improve Concentration?Download My FREE Feel-Good Breath Guide Here: https://www.takeadeepbreath.co.uk/freepd...
- 6 min
- 1.9M
- TAKE A DEEP BREATH
Mar 29, 2020 · This guided breathwork practice is designed to help you prepare for sleep by using deeply soothing and conscious connected breaths to experience a restful an...
- 11 min
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- Kirsten McCormick
A high-quality guided meditation for sleep and deep relaxation based upon breathing. (details below) Join our community/see our products: https://www.thehone...
- 17 min
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- The Honest Guys - Meditations - Relaxation
- Overview
- Things to remember before getting started
- 1. 4-7-8 breathing technique
- 2. Bhramari pranayama breathing exercise
- 3. Three-part breathing exercise
- 4. Diaphragmatic breathing exercise
- 5. Alternate nasal breathing exercise
- 6. Buteyko breathing
- 7. The Papworth method
- 8. Box breathing
If you find it difficult to fall asleep, you’re not alone.
Our busy and fast-paced society can make it difficult to unwind, calm down, and get restful sleep. Our lives are filled with:
•homework
•long work days
•financial strains
•parenting burnout
Although there are a number of breathing exercises you can try to relax and fall asleep, a few basic principles apply to all of them.
It’s always a good idea to close your eyes, which may help you shut out distractions. Focus on your breathing and think about the healing power of your breath.
Each of these eight different exercises has slightly different benefits. Try them and see which one is the best match for you.
Soon you’ll be sleeping like a baby.
Here’s how to practice the 4-7-8 breathing technique:
1.Allow your lips to part gently.
2.Exhale completely, making a breathy whoosh sound as you do.
3.Press your lips together as you silently inhale through the nose for a count of 4 seconds.
4.Hold your breath for a count of 7 seconds.
5.Exhale again for a full 8 seconds, making a whooshing sound throughout.
These steps can help you perform the original Bhramari pranayama breathing exercise:
1.Close your eyes and breathe deeply in and out.
2.Cover your ears with your hands.
3.Place each index finger above your eyebrows and the rest of your fingers over your eyes.
4.Next, put gentle pressure on the sides of your nose and focus on your brow area.
5.Keep your mouth closed and breathe out slowly through your nose, making the humming “Om” sound.
To practice the three-part breathing exercise, follow these three steps:
1.Take a long, deep inhale.
2.Exhale fully while focusing intently on your body and how it feels.
3.After doing this a few times, slow down your exhale so that it’s twice as long as you inhale.
To perform diaphragmatic breathing exercises:
1.Lie on your back and either bend your knees over a pillow or sit in a chair.
2.Place one hand flat against your chest and the other on your stomach.
3.Take slow, deep breaths through your nose, keeping the hand on your chest still as the hand on your stomach rises and falls with your breaths.
4.Next, breathe slowly through pursed lips.
5.Eventually, you want to be able to breathe in and out without your chest moving.
Here are the steps for the alternate nasal or alternate nostril breathing exercise, also called Nadi shodhana pranayama:
1.Sit with your legs crossed.
2.Place your left hand on your knee and your right thumb against your nose.
3.Exhale fully and then close the right nostril.
4.Inhale through your left nostril.
5.Open your right nostril and exhale through it while closing the left.
Buteyko breathing, named after the doctor who created the technique, can help you manage your breathing.
To practice Buteyko breathing for sleep:
1.Sit in bed with your mouth gently closed (not pursed) and breathe through your nose at a natural pace for about 30 seconds.
2.Breathe a bit more intentionally in and out through your nose once.
3.Gently pinch your nose closed with your thumb and forefinger, keeping your mouth closed as well, until you feel that you need to take a breath again.
4.With your mouth still closed, take a deep breath in and out through your nose again.
The Papworth method combines multiple breathing techniques. You focus on your diaphragm to breathe more naturally:
1.Sit up straight, perhaps in bed, if using this to fall asleep.
2.Take deep, methodical breaths in and out, counting to 4 with each inhale — through your mouth or nose — and each exhale, which should be through your nose.
3.Focus on your abdomen rising and falling, and listen for your breath sounds to come from your stomach.
During box breathing, you want to focus intently on the oxygen you bring in and push out:
1.Sit with your back straight, breathe in, and then try to push all the air out of your lungs as you exhale.
2.Inhale slowly through your nose and count to 4 in your head, filling your lungs with more air with each number.
3.Hold your breath and count to 4 in your head.
4.Slowly exhale through your mouth, focusing on getting all the oxygen out of your lungs.
Box breathing is a common technique during meditation. Meditation has a variety of known benefits for your overall health, such as helping you find mental focus and relax.
- 4-7-8 breathing. You can count on the 4-7-8 breathing technique (based on yogic breathing) to help you catch some Zzz’s! Try it: Gently part your lips. Exhale completely, making a big whooshing or sighing sound.
- Bhramari pranayama breathing. Bhramari pranayama breathing is yogic breathing that’s been proven in clinical studies to reduce heart rate, so you know it’s super calming!
- Diaphragmatic breathing. Say that one five times fast. Just kidding — it’s time to breathe! Diaphragmatic breathing not only helps you relax to get to sleep, but it also strengthens your diaphragm, and important muscle for getting the most out of each breath.
- Three-part breathing exercise. One part breath, three parts relaxation! This exercise is super easy to get the hang of which makes it a favorite for many.
Oct 4, 2022 · Breathing exercises are a simple and easy way to manage stress and wind down before bedtime.Like other healthy sleep habits, learning breathing exercises require both patience and practice. Learn about several breathing exercises that may help to improve your sleep, as well as tips for incorporating breathing exercises into your bedtime routine.
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Sep 6, 2022 · Inhale and count to four. Breathe in through your nose while mentally counting up to four. Don’t go too slowly or too quickly; pick a pace that works for you. Hold and count to seven. Without ...
