Breathing Exercises and Better Sleep

Take a deep breath in. Now exhale slowly. Do you notice a difference in how you feel already? Controlled breathing is a powerful tool to help reduce stress, allowing for better relaxation and quality of sleep. 

With any "exercise," persistence is a key component. Similarly, with repeated practice of breathing exercises, you can improve their effectiveness over time. Last month we shared several such exercises that could potentially provide more quality sleep by reducing stress. Additional exercises and techniques are shared below - but, first, here are some tips to keep in mind:

• Don't force it. Avoid counterproductivity by feeling pressured or stressed by the exercises themselves.

• Wear comfortable clothing and choose a comfortable location.

• Try to do the exercises at the same time, once or twice a day. Be consistent.  

Equal Time In And Out

Match how long you breathe in with how long you breathe out. Count to 5 as you breathe in through your nose, and count to 5 as you breathe out through your nose. As you feel comfortable, work up to breaths that last up to 10 counts. It may seem a simple process, but over time you'll find you can increase how long you breathe in and breathe out.

Progressive Relaxation

Breathe in and tense a group of muscles, starting with your feet. Release your breath as you release the tension in that muscle group. Repeat, working your way up your body, moving to the legs, belly, chest, fingers, arms, shoulders, neck, and face. Breathe in and hold for a few moments as you hold tension in each set of muscles progressively. Then breathe out as you release the tension in each muscle group before moving to the next.

Alternate Nostril Breathing

Pinching one nostril at a time can help control the pace and pattern of breathing. Block the right nostril with your right thumb, and slowly breathe in through the left nostril for 6 seconds. Now block the left nostril with your index finger, and hold your breath for 6 seconds. Unblock the right nostril to breathe out for 6 seconds. Breathe in for 6 seconds through the right nostril before blocking it with your thumb to hold the breath for 6 seconds. Unblock the left nostril and breathe out it for 6 seconds. Continue for a few rounds of alternate nostril breathing.

Lion Breathing

Imagine yourself to be a lion, letting all of your breath out from a big, open mouth. Sit comfortably, and breathe in through your nose until you have filled your belly all the way up with air. When you cannot breathe in any further, open your mouth as widely as possible, breathing out with a "ha" sound as your "slow growl." Repeat this several times.

Making breathing exercises a part of your regular routine should gradually help improve the quality of your sleep. While they can calm your nerves and lead to better relaxation and sleep, do recognize they are not a substitute for talking with your doctor, family dentist, or other sleep specialist. It's important to consult a professional for assistance if you persistently have difficulty falling or staying asleep. Contact MaconSmiles today and meet Dr. Sheila Shah to know more.