With stress and anxiety being part of daily life for millions around the world, getting quality and deep sleep at night becomes a challenge.
If you want to improve the quality and duration of your night sleep, consider giving yogic breathing a chance.
Just a few minutes of these calming and soothing yogic breathing techniques calms down your mind and rejuvenates the body.
You might wonder –
How Does Breathing Impacts Sleep?
Breathing is the most fundamental way to regulate your body and emotions. It is an important component of good health and well-being. Your respiratory system is the self-regulation system which helps adjust the rate of its depth and breath in response to a stimuli.
At the same time, breathing is also a major component of yoga. It helps regulate the flow of sacred Prana energy in your body and mind. In the long run, Pranayama im the connection between breathing and the autonomic nervous system. You should enroll in a certified yoga school to know about the numerous yoga for Insomnia techniques.
Now, you as a yoga practitioner might not be aware of the difference between mouth and nose breathing.
Mouth vs Nose Breathing
Mouth and nose breathing have very different emotional and energetic impact on your body and mind. On one hand, when you exhale through the mouth it helps release pent-up tension and stress which cools down your body.
On the other hand, when you breath through the nose it has a calming and relaxing effect on your body and mind.
Keep in mind that yoga practitioners avoid breathing through the mouth as it can increase the heart rate and blood pressure.
What About Breathing Through the Belly?
Abdominal breathing is the foundation of all the numerous practices in yoga Pranayama. Breathing into the belly engages the diaphragm and activates the parasympathetic nervous system. It also activates your body’s natural response system.
On the other hand, breathing through the chest requires some physical effort and can activate the fight or flight response system. You should enroll in a certified Yoga Nidra training under the watchful eye of an experienced yoga teacher.
Keep in mind that shallow breathing only agitates your mind and can also lead to anxiety. Yoga experts recommend that you practice slow and deep breathing techniques. This calms down the mind, lowers the heart rate, and relaxes your body.
That said, let us check out some of the best yoga breathing techniques to enjoy a deep good night’s sleep.
Also Read:- Gratitude Yoga
Yoga Breathing Techniques for Deep Sleep
The yogic breathing techniques below help your mind and body relax for you to enjoy a deep sleep at night.
The best part is you can practice any of these at anytime, but these are most effective when done right before going to bed.
Yoga experts recommend that you practice each of these for at leasr 30 minutes to one hour.
Given below are 5 powerful yoga breathing techniques:
1. Diaphragmatic Breathing
The fundamental yogic breathing technique for you to learn and practice, especially as a beginner. Diaphragmatic breathing, also known as Belly breathing is where your belly rises and falls with the chest remaining still when taking deep breaths. You can learn this powerful yoga for Insomnia technique under the guidance of an experienced yoga teacher.
2. 4-7-8 Breathing
Popularized by Andrew Weil, the 4-7-8 breathing technique uses a counting ratio with diaphragmatic breathing and breath retention. Many yoga practitioners believe this to be the best natural way to relax and fall asleep.
3. Alternate Nostril Breathing
Also known as Nadi Shodhan Pranyama, this breathing technique uses your fingers to close one nostril and exhale through the other. It is a calming and balancing Pranayama technique which helps your body enter a more relaxed state to help you sleep peacefully at night. You should look for certified Yoga Nidra training to learn more about this powerful breathing technique.
4. Bhramari Pranayama
Bhramari Pranayama, which means Bee Breath uses a humming sound for exhale. It is a slow breathing technique which minimizes external distractions. It also lowers your heart rate and blood pressure thereby preparing the body for sleep.
5. Yoga Nidra
This yoga for Insomnia technique requires you to visualize each part of your body entering into a relaxed state with proper inhale and exhale. It is a progressive relaxation technique which helps you release anxiety, stress, and tension.
Conclusion
Do you find it hard to sleep peacefully at night? Are sleepless nights are painful reality of your daily life? You should enroll in a certified yoga nidra training to learn and practice the numerous deep breathing techniques under the guidance of yoga experts.
