Breathing techniques to improve sleep and end insomnia

He stress and anxiety They can play tricks at any time of the day. However, it is more common for the consequences to manifest themselves at night, when the tensions accumulated during the day fall completely on the body.

Therefore, it is essential learn some breathing techniques that can improve your sleep and put an end to it insomnia.

This disorder can be caused by several factors, such as chronic pain, aging and unhealthy lifestyle habits, although it usually occurs due to high levels of stress.

There are different types of breathing techniques that contribute to relaxation. One of these is the diaphragmatic, which is done by gently inhaling through the nose and then releasing the air through the mouth using the abdominal muscles and the diaphragm, which is the thin muscle that separates the chest from the abdomen.

Among its main advantages, Diaphragmatic breathing reduces symptoms of anxiety and depression– This deep, rhythmic breathing pattern can help calm the mind, reduce anxiety, and promote well-being.

In this sense, the “Better with health” portal also recommends concentrated breathing to put an end to insomnia. Simply sit with your back straight, inhale deeply through your nose for 3-5 seconds, then hold your breath for another 3 seconds and exhale. It is recommended to repeat the process 8 to 10 times.

Another recommended method is alternative nasal breathing. “This exercise requires a little more practice and, although it may seem complex and even strange at first, it is actually very relaxing, cathartic, beneficial and very good for fighting insomnia.”

The step by step to perform correct alternative nasal breathing is:

• Sit comfortably and with a straight back.
• Now close the right nostril with your thumb and inhale only with the left.
• When you reach the edge of your inhalation, release your right nostril and close your left nostril with your ring finger. Exhale.
• Repeat the cycle again alternating in one pit and the other.

Relaxation techniques to accompany good breathing

The health portal “Medline Plus”, “everyone has trouble sleeping sometimes.” “But if this happens often, lack of sleep can affect your health and make it difficult to get through the day. Learn lifestyle tips that can help you rest better.”

Some tips for relaxing by practicing abdominal or diaphragmatic breathing, which will improve your heart rate, allow slower and more controlled breathing, as well as reduce anxiety, muscle tension and stress:

• Drink something warm and caffeine-free, such as warm milk or herbal tea.
• Take a warm shower or bath.
• Read a book or magazine.
• Listen to soft music or an audiobook.
• Count backwards from 300, by 3.
• Contract each muscle group for a second or two, starting with your feet and moving toward your head, then relax.
• Practice abdominal breathing. Place your hand on your belly. Inhale, allowing the motion to push your hand outward as your belly lifts. The chest should not move. Hold your breath for a count of 5 and release the air for 5 seconds. Then repeat the process.
• Meditate