The Best Breathing Techniques For Better Sleep

The Best Breathing Techniques For Better Sleep

Numerous people spend their nights tossing and turning in bed because they lack good sleep. The causes for this are work stress, poor eating habits, medications, consumption of alcohol, and many more — these changes in the sleeping patterns impact day-to-day activity and health.

Believe it or not, a specific breathing technique can support your slumber. They are also called sleep meditation. Sleep meditation is a technique to concentrate on breathing to soothe your mind and body and promote better sleep.

In this article, let’s discuss the five best breathing techniques that help you sleep better without needing special equipment to get started. So, keep scrolling to know more!

1. Alternate nostril breathing

Alternate nostril breathing is a yoga technique that involves breathing in and out of one nostril and holding the other nostril closed.

How to practice:

  • Sit comfortably with legs crossed.
  • Close the right nostril with right-hand fingers.
  • Next, inhale from the left nostril and hold it for 4-5 seconds.
  • Next, exhale from the right nostril by releasing fingers slowly.
  • Repeat the exact 3-5 times by alternating the nostrils.

2. Body scan

The body scan technique makes you feel relaxed and fall asleep soon. This technique scans your whole body for signs of tension and helps reduce it. Thus, initiating a good sleep.

How to practice:

  • Lie down and focus on relaxing your whole body as you slowly exhale.
  • Feel the support of your bed whenever you exhale.
  • Visualize and scan every part of your body on each exhale and relax all tensed muscles.
  • After finishing, shift your focus on your exhales, repeating a mantra until you start to drift.

3. Abdominal breathing

Abdominal breathing allows deeper breaths, engaging the side and back muscles. Thus, making it a little more practical to sleep better. But, first, ensure you are breathing from your diaphragm following the steps below.

How to practice:

  • Lie on a flat surface comfortably with legs straight and slightly apart.
  • Point your toes outward, your palms facing up.
  • Place hands, one on the chest and one on the stomach.
  • Breathe deeply through your nostrils, making your stomach rise.
  • Next, purse your lips and breathe out, creating a whistling sound.
  • Repeat 3-5 times.

4. 4-7-8 Breathing Technique.

The 4-7-8 breathing technique is similar to the 4-4-4 and 4-4-8 breathing techniques widely used to get better sleep. However, here only the counts on holding the breath while inhaling and exhaling differ. This makes you feel relaxed and provides a night of better sleep.

How to practice:

  • Sit erect with your back straight.
  • Close your lips.
  • Inhale through the nose until you count 4.
  • Now, hold your breath until you count 7.
  • Finally, exhale completely through the mouth, making a whistle sound for a count of 8.
  • Repeat this 3-5 times. 

5. Kapal Bhati

Kapal Bhati is a cleansing breathing technique from Hath Yoga and serves as a remedy for irregular sleep cycles. It regularises breathing, making it easy and smooth. This also calms and uplifts your mind, which benefits a good sleep cycle.

How to practice:

  • Sit in a meditating position.
  • Your hands should be on your knees with your palms open.
  • Inhale deeply through the nostril.
  • Now exhale, contract your abdomen, and feel the contract.
  • 20 such breaths are equal to one cycle of Kapal Bhati. 

Good sleep is essential for our bodies to have better health. It helps to have better physical and mental functioning of the brain, increases the ability to fight disease, develop immunity, increases metabolism, and decreases chronic risk.

If you are still stuck midway to learning more about sleep meditation and breathing exercises to get a night of better sleep, Sleep Future can help you out! 

Sleep Future focuses on sleep research that provides people with information and tools to sleep better. It introduces the world’s first Sleep-To-Earn mechanism to earn $SLEEPEE tokens as a reward for your better sleep that can be changed to convertible balance and make purchases on their sleep store.

Read our white papers and blogs for more information!