2 breathing techniques to reduce muscle tension and improve sleep

THE relaxation and breathing They are two closely linked aspects. Good breathing can directly contribute to relaxation and reduce stress-related hormones such as cortisol. Given this, It is essential to know some techniques to let go of tensions and worries.

One of the techniques most recommended by specialists to promote relaxation and release stress is 4-7-8 breathing. Also known as relaxation breathing, It consists of inhaling for 4 seconds, holding your breath for 7 seconds and exhaling for 8 seconds.

This process is not only used to relax, but is also recommended for people who suffer from insomnia and sleep problems. In fact, some claim you can fall asleep in less than a minute.

To perform these exercises before going to bed, it is best to lie on your back, even if you normally sleep on your side, to reap the full benefits. You should do 2 to 4 repetitions, eventually reaching 8, according to the Runner’s World portal.

When you exhale, all the air should be pushed out of your lungs for eight seconds. It is important to make a loud sound, so it is quite a difficult technique and sometimes it may not last 8 seconds. However, the more times you perform this sleep breathing technique, the easier it will be to rest.

Breathing techniques to relax: quadrilateral breathing

Another option recommended by the specialized healthcare site “Medical News Today” is quadrilateral breathing. This is a simple technique that can be done anywhere, even at your desk or in a coffee shop. It should be performed sitting in a comfortable chair with your feet on the floor and your back supported by the backrest.

The method consists of closing your eyes and taking a deep inhalation through your nose, mentally counting to 4. Then, you hold the air in your lungs for another 4 seconds without closing your mouth or nose. Finally, exhale slowly through your mouth for 4 seconds. It is recommended to repeat this process for at least four minutes to obtain the desired benefits.

This relaxation technique significantly reduces the production of stress-related hormones, such as cortisol. Likewise, it positively affects emotions and mental well-being, increases mental clarity, energy and concentration, and improves future reactions to stress.

This technique also has some tips that can make it easier to use:

• Find a quiet space to begin ring breathing. It can be done anywhere, but it’s easier if there are few distractions.
• As with all deep breathing techniques, it may be helpful to place one hand on your chest and the other on your lower stomach. When you inhale, try to feel the air and see where it comes from.
• Focus on the sensation of your stomach expanding, but without straining your muscles.
• Try relaxing your muscles instead of using them.