A good night’s sleep is important for a healthy body and mind. However, many people struggle to sleep well due to stress, anxiety or an overactive mind. One simple and natural way to improve sleep is through breathing exercises.
Read on to explore some of the best breathing techniques for better sleep.
List of breathing exercises
Practising breathing exercises before bed can help you relax, reduce stress and improve sleep quality. Here are some effective breathing exercises for sleep:
- 4-7-8 breathing: Inhale for 4 seconds, hold for about 7 seconds and exhale for 8 seconds. It calms the nervous system and reduces anxiety.
- Diaphragmatic breathing: Breathe deeply into the belly instead of the chest. This enhances oxygen flow and promotes relaxation.
- Alternate nostril breathing: Close one nostril, inhale through the other then switch. This can balance the nervous system and promote calmness.
- Resonant breathing: Breathe in and out for 5-6 seconds each. This slows the heart rate and reduces stress.
- Humming bee breath: Inhale deeply and exhale while making a humming sound. This soothes the mind and reduces tension.
- Coherent breathing: Breathe at a steady rate of 5 breaths per minute. This can help lower blood pressure and promote relaxation.
- Progressive Muscle Relaxation (PMR) breathing: Inhale deeply while tensing muscles, then exhale while releasing tension. This technique helps reduce physical and mental stress.
Conclusion
Breathing exercises can help improve sleep quality. If you struggle with falling asleep, try incorporating one or more of these techniques into your bedtime routine. Poor sleep may lead to health issues, including high blood pressure, weakened immunity and increased stress levels.
While maintaining healthy sleep habits is essential for long-term well-being, a holistic approach is key. Regular physical activity, a nutritious diet and mindfulness practices contribute to better overall health. Additionally, routine medical checkups allow for early intervention, helping prevent potential illnesses.
A robust health insurance policy can cover medical expenses and alleviate financial strain. Health insurance for parents and your family is equally important, as it ensures they receive essential medical support and peace of mind.
Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis, or treatment. Please consult your general physician or another certified medical professional for any questions regarding a medical condition. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.