The pace of life is getting faster and faster, the pressure is increasing, and people are more and more prone to insomnia and anxiety. Sleep disorder is a disease that affects people’s sleep patterns, and serious damage to normal physical, mental, social and emotional functions. can force you to live in fear and significantly reduce your quality of life, so more and more people are looking for new ways to relax and sleep better.
Regular breathing exercises, which we all do in our daily lives, are the most effective and inexpensive way to relax, and when you start listening to your breath, you may notice the joy in it. Breathing exercises can help you manage your mental and emotional states. Breathing slowly and deeply can help you relax and improve sleep quality, while improving your immune system, cognition, and metabolism. If you are suffering from emotional distress or insomnia, you should try breathing exercises.
Breathing exercises
Breathing exercises don’t take much time, just 10 minutes is enough, here are four different breathing exercises, one of which may become your favorite for rest and sleep.
1.Pout to breathe
This simple breathing technique allows you to slow your breathing rate with a conscious effort with each breath by:
- Relax your neck and shoulders.
- Close your mouth, inhale slowly through your nose, and count to two.
- Pucker or purse your lips as if about to whistle.
- Pursue your lips and exhale slowly to the count of four.
- Practice this kind of breathing 4-5 times a day, and grasp the breathing rhythm correctly.
2.Diaphragmatic breathing
This breathing style is especially helpful for people with breathing problems due to chronic obstructive pulmonary disease (COPD) or heart problems by:
- Lie on your back with your knees slightly bent and your head on a pillow, which you can place under your knees for support.
- Place one hand on your upper chest and the other just below your ribcage so you can feel the movement of your diaphragm.
- Breathe in slowly through your nose, feeling your stomach press against your hands.
- Keep the other hand as still as possible.
- Exhale by pursing your lips while tightening your abdominal muscles, keeping your upper hand completely still.
- Take 3 to 4 diaphragmatic breaths a day for 5 to 10 minutes each.
3.Resonant breathing
Resonant breathing, also known as coherent breathing, in which you take five full breaths per minute, can help relieve symptoms of depression by:
- Inhale five times.
- Exhale five times.
- Practice breathing like this for at least a few minutes each day.
4.Sithali breathing method
This breathing technique can help you lower your body temperature and relax your mind by:
- Choose a comfortable sitting position.
- · Stick out your tongue and bend it so the outer edges come together.
- ·If your tongue doesn’t do it, you can pucker your lips.
- · Breathe in through your mouth.
- · Exhale slowly through the nose.
- · Practice breathing in this way for up to 5 minutes.
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