Sleep. As adults, it seems like it’s the one thing we just can’t get enough of. The days where nap time was a required part of our daily routine are no longer here, so making sure we get in all of our Z’s at night is an absolute must.
According to Medical Daily, it’s estimated that 40 million people in the U.S. suffer from chronic, long-term sleep problems with an additional 20 million suffering from sporadic sleep problems.
Because we are exposed to so much stimulation during the day it can be hard to wind down at night and get settled into bed properly. Breathing exercises are an excellent way to relax the mind and body and get prepared for a good night’s rest, so check out these five exercises to drift off to dreamland in no time, sis.
1. The 4-7-8 Breathing Exercise
This technique, developed by Dr. Andrew Weil, is simple, short, and sweet. Begin by exhaling completely through your mouth, making a “wooshing” sound, says Medical Daily. Next, close your mouth and inhale through your nose to a count of four. Hold your breath for seven seconds, and exhale completely through your mouth making a wooshing sound, for eight counts. Repeat this four more times.
2. Alternating Nostril Breath (AKA Nadi Shodhana)
This technique requires you to breathe in through one nostril while blocking the other with your finger. Next, you exhale through the other nostril while blocking the opposite one with your finger. Repeat this as many times as necessary until you feel relaxed.
3. Humming Bee Breath
In this breathing exercise, you will be making a “humming” sound on the out breath. Start out by inhaling deeply through the nostrils, and as you exhale, use your throat to make a humming sound. Close your ears with your index fingers to enhance the sound of the buzz, which is known to relax you, reduce blood pressure, and stress.
4. Diaphragmatic Breathing
This breathing technique engages the diaphragm, which is the most efficient muscle for breathing, according to the Cleveland Clinic. To start, make sure you are lying on your back with your head supported and your knees bent. Put one hand on your upper chest and place the other below your rib cage. Breathe in slowly through the nose, feeling your stomach move out from your hand, and keeping your chest as still as possible. Tense your stomach muscles as you exhale through pursed lips, while the hand on your chest remains as still as possible.
5. Buteyko Breathing
According to Healthline, you will start out this breathing technique by sitting in bed with your mouth closed, breathing through your nose at a natural pace for 30 seconds. Next, breathe in and out through your nose once, and then gently pinch your nose closed with your thumb and forefinger with your mouth closed. While your mouth is still closed, take another deep breath in and out through your nose.
So there they are, ladies. Try these techniques and let us know how they work for you!
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