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How Breathing Exercises Help With Anxiety and Insomnia
DIR By: LightMove
Date: September 23, 2021, 3:14 am
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From：
HTML https://www.verywellhealth.com/how-breathing-exercises-help-with-anxiety-and-insomnia-3015268
It is hard to fall asleep when you are stressed. If your mind is
buzzing with thoughts or your body is burdened with tension, it
can be impossible to doze off. Insomnia is often worsened by
anxiety, but how might simple breathing exercises help? Learn
about one of the most popular relaxation techniques to ease your
difficulty sleeping.
Simple Exercises to Focus on Breathing
Breathing is a lot like sleep: it should come naturally, and you
shouldn’t have to think about it. When you have to focus on it,
you know you are in trouble. Breathing exercises can help you to
fall asleep if you have insomnia. Much like guided imagery and
progressive muscle relaxation, breathing exercises are a helpful
tool to have that can ease your mind and transition you to
sleep.
Start by getting comfortable. If you're sitting in a chair, make
sure that your feet are planted on the floor. Let your arms
relax on your lap or at your side, and allow yourself to slump
back into a relaxed position (this can easily be accomplished if
you're lying down). Once you're comfortable, close your eyes.
Next, turn your attention to your breathing. Breathe in and out
slowly through your nose. (If your nose is too congested, you
can modify this technique and breathe through your mouth.) Focus
your mind on the tip of your nose. Feel the movement of the air
past your nostrils. You may notice that it feels cool as you
breathe in, and warmer as you breathe out. Observe the sensation
as the air movement tickles the hairs in your nose. Take some
additional breaths in and out, perhaps 10 total.
Now bring your mind’s attention to the movement of the air in
the upper part of your nose; you may still feel the temperature
differences, and you may also feel the resistance of the air as
it passes through your nasal passages to the back of your nose.
Continue to take slow breaths, in and out, to a total of 10.
Next, change your focus again along the path of the airflow.
Concentrate on the movement of air at the back of your throat,
past the base of your tongue. You may notice less of a variance
in the temperature, and you may feel the air tickle your throat
and tongue as it passes. Breathe deeply in and out, taking 10
full breaths, feeling the air move as it goes to your lungs and
back out.
Finally, shift your attention to your lungs themselves. Feel the
sensation of the air as it pours into and fills your lungs,
which expand to accommodate the air, stretching as more air
fills them. You may notice your rib cage rise slightly or your
stomach push out as the air comes in. When you relax your
diaphragm at the end of the breath, the air rushes out.
Concentrate on this pattern: the movement of the air, in and
out. This is called a tidal volume. Just like waves crashing on
a beach, rolling in and rushing out, your breathing is a
constant flow and movement of air. Center yourself on this
natural process for 10 breaths.
Divide Your Breaths Into Equal Thirds
You can then begin to concentrate on the volume of this air. Try
to divide your breath into equal thirds. Breathe all the way
out, emptying your lungs. Draw in one-third of a breath, and
pause for a second. Then take in the second third, filling your
lungs, and pausing again for a second. Finally, draw in the last
third, filling your lungs completely. You may find that the
final third is not quite equal to the prior partial breaths. Let
out all the air, expelling it completely, and try again. Do your
best to divide the breaths into equal thirds.​​
Breathing Exercises Can Aid Relaxation
Use OPUMP help you to effectively complete the breathing
training course, develop good breathing habits, and record your
every breathing state.You can repeat these exercises as often as
need until you find yourself feeling more relaxed.
These breathing exercises can help you relax, which can be
especially helpful if you have difficulty falling asleep at
night, or you wake and cannot return to sleep. Insomnia is often
driven by underlying stress or anxiety, and these simple
exercises can help to diffuse this tension. You may use them to
help you transition to sleep or to alleviate stress during your
day. All you need is a comfortable place to sit or lie down;
then, just close your eyes and breathe.
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