If you’re looking to get better rest or feel like you’re not relaxed enough before bed, why not try some breathing exercises? Breathing exercises can be an excellent way for you to center yourself, calm your mind, and also encourage your body to begin to rest. With each of these methods, you’ll want to make sure that you close your eyes and eliminate distractions. From belly breathing to alternate nose breathing, we’ll explore several options that you can try tonight.
In this article, we’ll explore four different proven breathing methods that can help get adequate rest. Whether you want to try the 4-7-8 method or even each of these over the next few days, it’s all up to you! Let’s begin with one that you may have heard of: diaphragmatic breathing, also known as belly breathing.
Diaphragmatic Breathing (Belly Breathing)
Diaphragmatic breathing, or belly breathing, is one of the most common breathing exercises to help you unwind and get ready to rest. To do this method, lie on your back and bend your knees, place one hand on your chest and another on your stomach, and then take slow, deep breaths through your nose. You’ll want to keep your hands on your belly and chest while you breathe. Then, breathe slowly out your mouth while keeping your lips pursed. The goal is to make sure that while you breathe, your chest does not move.
This breathing method has been shown to help with improving sleep quality, duration, and anxiety levels in nurses. Other studies have indicated that diaphragmatic breathing can actually help reduce stress and improve respiratory function for those who have chronic obstructive pulmonary disease (Source: Medicines). As you can see, it clearly works, and it can help you enjoy optimal health, too!
So, if you have been looking for a way to encourage better health and sleep, this might be worth a try! Just be sure to follow the proper technique and focus on the correct form.
4-7-8 Breathing
Another standard breathing method that people often employ before they go to bed is the 4-7-8 breathing technique. This method is as simple as it sounds. All you have to do is part your lips gently and exhale all of the air out of your lungs. Then, press your lips together and inhale through your nose for a count of four. Then, hold for seven seconds. Once you have held it for seven seconds, exhale for a full count of eight seconds. For best results, you can do this four times and eventually work your way up to at least eight times.
This breathing technique was derived from pranayama, which is an ancient yogic technique that can help you reduce your anxiety and make it easier for you to sleep. Not only that, but the reason that this works so well is that it will lead to a lower heart rate and blood pressure, which ultimately encourages your rest overnight. Some people even saw their pain reduced as a result of incorporating this into their bedtime routine.
If you have anxiety, then this breathing technique is worth a try! Not only will it help you unwind before you rest, but it can even alleviate chronic pain, too.
Box Breathing (Square Breathing)
If the other two methods above do not work as well for you, box breathing might be a suitable alternative. This breathing method is done similarly to 4-7-8 but with different counts. To perform this, you’ll want to inhale for four seconds, hold for four, exhale for four, and then hold for four seconds once again. You can repeat this as many times as you’d like until you feel relaxed.
For those in their later years, the box breathing method can be of great benefit to your rest and recovery. Those who performed the box breathing technique and were over the age of 65 years actually saw an improvement in their sleep quality as a result (Source: Malaysian Journal of Medicine and Health Sciences). Other studies have also shown how it can improve your lung function while reducing the amount of stress that you feel. This is an excellent technique for everyone, and it can also lead to physical health benefits, too!
Alternate Nostril Breathing
Finally, last but certainly not least, alternate nose breathing is another breathing technique that you can try that can help with your sleep. To complete this breathing exercise, sit with crossed legs and place your left hand on your knee and your right hand against your nose. Then, exhale fully and close your right nostril. Next, inhale through the left nostril. Open your right nostril and exhale while closing the left. This should continue for up to five minutes for best results.
One study showed that by completing this breathing exercise, patients felt happier, and they also experienced better quality of sleep as a result (Source: Global Advances in Health and Medicine). Others simply felt less stressed once they had completed this for a few rounds. As one of the oldest breathing techniques, this is a great exercise to not only use for your rest but also just for your general health.
What Method Will You Try Tonight?
With so many breathing techniques to choose from, it’s up to you how you relax at night. Any of these methods will provide you with innumerable benefits, not only in how rested you will feel upon waking but also for your overall health. To find the best method for you, we recommend giving each one a try this week. See which one works best, and then you can apply that method to your bedtime routine.
