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       #Post#: 90--------------------------------------------------
       Breathing Exercises for Better Sleep
       By: LightMove Date: December 22, 2021, 3:22 am
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       Insomnia is a common sleep disorder that makes it difficult to
       fall asleep or stay asleep. Insomnia can take a toll not only on
       your energy and mood, but also on your health, work performance,
       and quality of life. Insomnia affects 30 to 35 percent of
       adults, according to the American Academy of Sleep Medicine.
       Stress is a common cause of insomnia because it keeps people
       awake, overthinking and unable to relax. About 30% of adults
       suffer from acute insomnia, while 10% suffer from chronic
       insomnia. Insomnia can lead to daytime fatigue, irritability,
       poor concentration and depression.
       [img]
  HTML https://cdn.shopify.com/s/files/1/0591/6911/2242/files/sammy-williams-DIBwWsoshGE-unsplash_480x480.jpg?v=1640161827[/img]
       Photo by Sammy Williams
       on Unsplash
       It's frustrating, but you can actually fight insomnia by
       breathing! Breathing exercises help reduce stress and anxiety
       and help you relax before bed. Studies have shown that these
       changes help us fall asleep.
       The following seven breathing exercises can be done easily on
       your own to help encourage relaxation and sleep more easily.
       Diaphragmatic Breathing
       Lie on your back with your knees bent over a pillow or sit in a
       chair.
       Place one hand flat on your chest and the other on your stomach.
       Breathe deeply and slowly through your nose, keeping the hand on
       your chest still as the hand on your stomach rises and falls
       with the breath.
       Next, breathe in slowly through pursed lips.
       Eventually, you want to be able to breathe in and out without
       moving your chest.
       This technique slows down your breathing and reduces your oxygen
       needs because it strengthens your diaphragm.
       4-7-8 breathing
       Gently part your lips.
       Exhale completely, making a big whooshing or sighing sound.
       Close your lips and inhale through your nose for 4 seconds.
       Hold your breath for 7 seconds.
       Exhale out of your mouth for 8 seconds, making the same
       whooshing sound.
       Repeat 4 to 8 times
       The 4-7-8 technique focuses on rhythmic breathing to reduce
       anxiety and help you fall asleep.
       Three-part breathing exercise
       Take a long and deep breath in.
       Breathe out, focusing on your body and how it feels as you
       breathe.
       Do this several times, slowing your exhale each time. Repeat
       until your exhale is twice as long as your inhale.
       Three-part breathing is perfect for beginners. This breathing
       technique can help relieve stress and prevent panic attacks.
       Buteyko breathing
       Sit in bed with your mouth gently closed (not pursed) and
       breathe through your nose at a natural pace for about 30
       seconds.
       Breathe a bit more intentionally in and out through your nose
       once.
       Gently pinch your nose closed with your thumb and forefinger,
       keeping your mouth closed as well, until you feel that you need
       to take a breath again.
       With your mouth still closed, take a deep breath in and out
       through your nose again.
       This relaxation method helps reduce yawning and sighing habits.
       Box Breathing
       Let out all of the air in your lungs to the count of four.
       Keep your lungs empty for a count of four.
       Inhale for a count of four.
       Keep your lungs full for a count of four
       Box breathing lowers blood pressure, helps you relax, and is
       effective against stress and anxiety.
       Bhramari Pranayama Breathing
       Sit in a quiet and well ventilated corner and close your eyes.
       Place your index fingers on your ears right at the cartilage.
       Breathe in and while breathing out press the cartilage with your
       fingers. ...
       Breathe in again and out and continue the same pattern for
       around 6-7 times.
       This breathing technique can lower your heart rate and blood
       pressure, readying your body for deep sleep. 、
       Body Scan
       Lie down in bed.
       Take slow, deep breaths, scanning your body from head to toe in
       search of points of tension.
       If you find yourself tense in any spots, inhale deeply.
       Exhale slowly and visualize the tension leaving your body with
       your breath. Notice your body relaxing as you breathe.
       Repeat this process for any other tense muscles in your body.
       Follow this technique and you should find both your mind and
       body start to relax. Before you know it, you will be drifting
       off to sleep!
       [img]
  HTML https://cdn.shopify.com/s/files/1/0591/6911/2242/files/istockphoto-1289222246-170667a_480x480.jpg?v=1640162428[/img]
       The next time you find it difficult to fall asleep, try
       practicing one of the seven breathing exercises above to get a
       better night's sleep. If you want to learn more about breathing
       exercises, the OPUMP breathing trainer can help. Plus, you can
       even use OPUMP for breathing exercises throughout the day to
       improve your spirit, mood, and sleep.
  HTML https://theopump.com/
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