Some people suffer from sleep disorders. These sleep problems can ruin their lives because insufficient sleep badly affects our health and overall wellbeing. Are you afflicted with this? If so, we have a great solution for you.
Practicing a deep breathing technique before bed is a good way to manage sleep disorders without taking medication. You should know that proper breathing is not only key to a healthy sleep, but also for your general well-being. Deep breathing exercises will help you calm the central nervous system and soothe your mind.
What’s more, a deep breathing technique in combination with other relaxation techniques works wonders. Daily deep breathing exercises for relaxation, yoga poses, and meditation will remove energetic blockages and make you feel happier overall. Scroll down and you will find a list of four deep breathing techniques that will help you get a better sleep.
#1. Normal Breathing
Lie on your back, place one hand on your belly and the other on your chest. Breathe normally and feel your stomach and lungs expand and contract with each breath. Try letting only your stomach expand. Then, try letting only your chest expand, and explore how your lungs feel with each breath.
#2. Nose Breathing
Take deep breaths using your nose for inhales and your mouth for exhales. This breathing technique stimulates your parasympathetic nervous system and induces relaxation, making it a great way to quickly fall asleep.
#3. Breathing and Relaxing
With this technique, known as progressive muscle relaxation (PMR), you contract and relax different muscle groups, starting with your feet and moving up to your head.
Lie on your back. Start with your toes. Do one full inhale through your nose and squeeze your toes as you hold the inhale for three seconds. Slowly relax your toes as you exhale through your mouth at the same time. Inhale again while flexing your feet, hold the breath for three seconds. Relax your feet as you exhale through your mouth. Continue breathing, flexing and releasing as you move up to your different body parts.
#4. Breathing with Visualization
Lie on your back with your arms relaxed at your sides. Take one full inhale through your nose, and hold it for three seconds. Slowly release your breath through your mouth. At the moment when you release your breath, you should imagine that the pull of gravity has increased by 1% and allowed your body to plunge into bed. Inhale again and with each release focus only on your breath and the heaviness in your limbs. If you start to drift off to sleep, do not fight it – let go of the deep breathing exercise and start breathing normally.
Take just a few minutes out of each day to bring yourself to a state of calm and wellness and balance your life using a combination of guided meditations and mindfulness techniques. The techniques are a simple, practical relaxation method for anyone.
Sjojolevana 
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