Struggling to nod off? Try this breathing technique, recommended by a certified yoga instructor, for swift and peaceful slumber.
In the pursuit of a good night's sleep, one might find solace in a simple yet effective breathwork practice. This technique, which connects us to physical sensations in the body, can be a powerful tool in breaking the cycle of thoughts that often keep us awake.
The breath is one of the best channels to tap into these physical sensations. Slowing down the breath and using the diaphragm can help initiate the relaxation response, a state that results in a slower heart rate, relaxed muscles, and resources being rebuilt.
One popular breathwork exercise for sleep is the Ujjayi breath. By using this technique on exhalation, we can slow down our breath. To practice, lie comfortably in bed, concentrate on the breath, lengthen the out-breath, and feel the abdomen expand and the front of the body soften. This practice, developed by Johannes Heinrich Schultz, the creator of autogenic training, can potentially help in falling asleep more quickly.
However, it's not just about the breath. Getting sufficient exercise and exposure to daylight can also aid in sleep improvement. A full-body dumbbell workout can be an effective daytime activity to promote sleep.
It's important to note that stressed-out minds can release cortisol, a stress hormone, which can hinder the release of melatonin, a sleep hormone. Abdominal breathing, using the diaphragm, can help move into a calmer state and overcome the hurdle of a stressed-out, overactive mind.
The author of this article, a yoga therapist and personal trainer, uses this breathwork practice when they realise their brain is preventing them from sleeping. By focusing on the breath and activating the parasympathetic nervous system, the body's resting mode, they find it easier to drift off to sleep.
In conclusion, incorporating a breathwork practice into your sleep routine could be a game-changer. Whether it's the Ujjayi breath or any other technique that resonates with you, remember that a good night's sleep is within reach.
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