Breathing Exercises for Better Sleep

By
Sherry Hight
-

4Breathing Imagery

This technique combines breathing with calming visualizations. Below are steps to do it:

– Think of a calming image in your mind, such as a soothing memory or your favorite place

– Perform belly breathing while imaging the selected visualization

– Make sure to breathe deeply and slowly, while focusing on all senses that you would experience within the visualization, including feelings, tastes, smells, sounds, and sights [4]

Bhramari Pranayama Breathing

Bhramari pranayama breath, also known as humming bee breath, is a very technique to quickly lower heart rate and breathing. As a result, it may bring a calming effect and help you fall asleep easily. Follow these steps to perform this breathing exercise:

– Close the eyes and breath in and out deeply

– Use both hands to cover the ears

– Put the index fingers on the eyebrows and other fingers on the eyes

– Gently press to the sides of the nose

– Breathe out slowly through the nose and make a humming sound

Repeat this breathing pattern 5 times. [5]

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