There are numerous options for relaxation techniques that can help you to sleep better. They include breathing exercises. Four breathing techniques that are often used to relax people before they go to bed are 4-7-8 breathing technique, Bhramari Pranayama breathing exercise, Three-party breathing exercise and the Diaphragmatic breathing exercise. When doing these exercises, it is recommended that you close your eyes and focus on your breathing. Try each of these and see which one works best for you.

The 4-7-8 breathing technique was developed by Dr. Andrew Weil. It is based on an ancient yoga technique that is tried and true at helping people to relax as it replenishes oxygen in the body. To perform this technique, you allow your lips to part gently. Exhale completely and loudly, making a whoosh sound as you do so. Then press your lips together and silently inhale through your nose for a count of four seconds. Next, hold your breath for a count of 7 seconds. (one one thousand, two one thousand, three one thousand, all the way up to seven one thousand). Exhale again for eight seconds, making the same loud whooshing sound as you did earlier. Repeat this technique four times when you first begin using this technique and gradually work your way up to eight repetitions.

Most people reduce their breathing and heart rate when performing the Bhramari Pranayama breathing exercise, which helps them to calm down and get ready for sleep. You begin by closing your eyes and breathing deeply in and out. Simultaneously, cover your ears with your hands. Put each of your index fingers above your eyebrows and the rest of your fingers over your eyes. Next, apply gentle pressure on the sides of your nose and focus on your brow region. During this time, your mouth should be closed and breath out slowly through your nose, making the “Om” humming sound. Repeat this process five times.

The Three-Part breathing exercise is easy and effective. Begin by taking a long deep inhaling breath. Then exhale completely while focusing on your body and how it feels. Repeat this several times, slowing down your exhale so that’s it’s twice as long as your inhalation time.

The Diaphragmatic breathing exercise involves deep breathing through your diaphragm. This can be done lying down with your knees bent over a pillow or sitting in a chair. Put one hand flat on your chest and the other on your stomach. Next, take a deep breath in ensuring that only your stomach rises with your breath. When you exhale, allow the hand on your stomach to slowly fall back down to the resting position.

In conclusion, controlling your breathing can help you to relax and feel calm before bedtime, thus facilitating falling asleep easier, getting a better-quality rest, and staying asleep longer. If you have any questions about these breathing techniques, please contact us at info@kairoscoachingbylakeitha.com However, there are still more techniques that you can use to relax before bed. Next week, we will cover visualization exercises that you can practice to become more relaxed before bedtime and get a better sleep.

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