10 Breathing Techniques for Quick Sleep

1. Introduction to Breathing Techniques for Better Sleep

We all know that breathing comes naturally, when we take a breath for blood cells to get the necessary amount of oxygen and releases carbon dioxide. As for the improper breathing, it hinders the exchange of carbon dioxide and oxygen slightly, adding more fuel to the fire. Especially with panic attacks, anxiety, and tension. Also, any kind of emotional or physical disorders or lack of sleep can cause breathing defects.

2. The Importance of Proper Breathing

So, stop a moment and pay attention to what you feel while breathing. If you are in relaxation, you will notice that you breathe easily. However, at the moment you start tension, or at a lack of energy, or when you suffer from a lack of sleep, then you become infected with the irregular breathing. Here, the use of appropriate breathing techniques can reinforce your right path.

3. The 10 Best Breathing Techniques for a Quick and Good Sleep

If you suffer from a lack of sleep specifically, and you want to work on your breathing, then you are in the right place. We have chosen for you the 10 best breathing techniques that help you sleep quickly, based on the recommendations of the fitness trainer, Captain Hatem Mohamed from Cairo.

3.1. Stone Breathing Technique

What is the time do you feel that tension dominates you, set a veil breathing; A recent study showed that "hijab respiration has the ability to enhance cognitive performance, reduce physiological and subjective consequences for healthy tension in healthy adults." Therefore, if you are looking for breathing techniques for lack of sleep or stress, the abdominal breathing can be useful. This technology aims to enhance pulmonary ventilation and is the most studied and widely used exercise in clinical practice. Besides, it is one of the most practical breathing techniques for asthma. Studies indicate that the veil breathing can have some positive effects on the quality of life, the function of the lung, and the symptoms of hyperactivity. In general, take advantage of it to help you sleep quickly, by following these steps:

Take a comfortable position, either you sit or lie down.
Put your hands on the chest and the other on the abdomen under ribs.
Inhale the nose. You will feel that the abdomen pushes the hand up. But the chest should not move.
Infrad with pointed lips "as if you were trying to be bile." The hand on the abdomen will start descending. Use the hand to push the remaining air out.
Do not hurry and take it slow
Repeat the vertical breathing technique "breathing from the abdomen" 10 times.

3.2. Breathing Technology at the Same Time

Breathing goes along with mental functions. It is an essential component of many contemplative practices, and can help you reach a contemplative mental state; when you are breathtaking and depth, it can control pulmonary ventilation, and at the same time breathing, with the following steps:

Take a comfortable position on a chair or on the floor.
Come back to the number 5 during the inhale through the nose.
Come back to the number 5 during the exhalation through the nose.
Repeat the breathing technique at the same time several times.

3.3. September Breathing Technology with Mental Images

If you are practicing any intense physical activities, and you are exposed to psychological stress, you can use a mixture of deep breathing and mental perception. It is worth noting that a recent study evaluated the effect of this type of breathing, 40 firefighters. Based on the results, the mental images were reinforced with deep breathing from the recovery of the heart rate and helped volunteers maintain better physical fitness. Another study also indicates that the relaxation of breathing alongside directed imaging has improved the quality of sleep in elderly patients who underwent abdominal surgery. This makes it one of the most practical deep breathing techniques to use on a regular basis. Here, you can apply it to help you sleep quickly, with the following steps:

Give your eyes.
Take a deep breath.
When you inhale, think about the image, phrase, or word that makes you feel comfortable. Like: "Imagine air brings you a sense of calm because it extends across the whole body."
During exhalation, imagine the air leaves the body, and also imagine that stress and anxiety melts.
Repeat for 20 minutes.

3.4. Progressive Respiratory Muscle Relaxation Technology

If you are interested in different types of breathing exercises, it makes sense to try gradual muscle relaxation. It can be effective in enhancing relaxation cases at the physiological and psychological levels. With an option like this, you will inhale while you tighten a muscle group, and you will exhale while editing the tension, with the following steps:

Take a comfortable position by lying on the floor.
Take a deep breath for your body to rest.
Inhale. Stretch the muscles of the feet.
Take the exhalation. Get rid of tension in the muscles of the feet.
Inhale. Stretch the leg muscles.
Take the exhalation. Get rid of tension in the leg muscles.
Work to tighten each muscle group, by working down to top. This includes "fingers, chest, abdomen, legs, shoulders, neck, face, and arms."

3.5. Morning Breathing Technology

When dealing with stiff muscles or slightly clogged tract, it may be good to experience breathing techniques the first thing at dawn. You can fix virtual breathing patterns and give the body the comfort that it needs hard at this time, with the following steps:

You can stand straight. Then bend the knees and the body a little of the waist.
Let the arms hang near the ground.
Take a deep and slow breath.
Slowly return to the starting position. But remember to raise your head as the last thing
Love your breath for seconds.
Take out the exhale while bending the body again, in the same position.

3.6. Technology 4-7-8

The steps of this technique are slowly opening the mouth, then exhaling, and then join the lips during inhaling the air from the nose for 4 seconds. Then hold yourself for 7 seconds, and take the air within 8 seconds. Repeat the process the first time 4 times, so that you can do it later 8 times.

3.7. "Branayama" Technology

Branayama technology is one of the effective health technology to help you sleep quickly. Here, you can apply it to help you sleep quickly, with the following steps:

Give your eyes and inhale the air deeply into your lungs and outside, and clog your ears with your hands. Then put the two causes on the eyebrows, and the rest of the fingers on the eyes.
Gently cover on both ends of the nose, keep your mouth closed and slowly breathe from your nose.
Repeat the same process for 5 times, to feel relaxed and drowsy.

3.8. Box Breathing Technology

Hold on your back straight, breathe and then try to completely remove the air from the lungs. Slowly breathe from your nose, take back to number 4, and see your lungs with air with every second. Keep the same for four seconds, and then save the mouth of the "oxygen".

3.9. "Kabbati" Technology

This technique is deeply breathing from the nose while providing a refreshing smell in the bedroom. Keep between your lips as if you want to extinguish something by blowing it, and remove 3 times slowly. Repeat the process until you feel sleepy and sleep quickly.

3.10. American Military Technology

Searching for sleep at night is a problem that many may suffer from, but the American army has a special technology in making its soldiers sleep in just two minutes! This method has been tried and tested accurately from the army and decades ago, and women who chase them with worries before sleep and insomnia syndrome can help. Note that this technology has a success rate of up to 96% after six weeks of practice, and it has been developed to reduce the errors made by the "pilots" due to fatigue. It is as follows:

Fullly relax the facial muscles, including the tongue, jaw and muscles around your eyes.
Relax your shoulders to the lowest possible level, before your upper and lower arms relax on the one hand, then on the other side.
Then breathe deeply and relax your chest.
Finally, relax your legs, starting from the thighs towards the lower legs. Once the body relaxes for ten seconds, you should try to wipe all the ideas of your mind.

Conclusion

The most important thing to remember is that breathing is a natural process that can be controlled and used to improve your sleep quality. By following these 10 breathing techniques, you can overcome the problem of insomnia and sleep more soundly at night.

FAQs

How often should I practice these breathing techniques?
- It is recommended to practice these techniques twice a day, in the morning and before bed.
Can I combine these techniques with other relaxation methods?
- Yes, you can combine these techniques with other relaxation methods, such as meditation, yoga, or progressive muscle relaxation.
How long does it take to see results?
- You may start to see results within a few days of practicing these techniques, but it’s recommended to practice for at least six weeks to see optimal results.

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