Use breathing exercises to sleep better – BOA FORM

“Take a deep breath” is a common phrase in our daily lives. When we are angry, nervous, anxious or afraid, the act of taking a deep breath can help clear and re-center the mind. That’s why there are so many techniques that focus on the act of breathing – a practice that is standard practice in yoga, for example.

“Breath is a mirror of emotions and thought”, explains the yoga teacher Carlo Guaragna. “Just pay attention in a situation of stress, anxiety or anguish: breathing is short, agitated; and, in contrast, when you are calm, serene and peaceful, breathing is slower and more silent. By breathing deeply, we manipulate our inner states to calm and reassure.”

Through these exercises, it is even possible to sleep better.

BREATHE TO SLEEP BETTER

According to Carlo, the great enemy of deep and restful sleep is precisely mental agitation.

The tip, he says, is to do a breathing exercise like puna shwas (complete breaths), which consists of expanding the inspiration and expiration in a silent and slow way. In this way, the mind is contaminated by this slowdown and starts to work at a slower pace.

“In addition, breathing exercises help to relax the muscular tensions of the body, generating a feeling of lightness and a greater inclination to the relaxation necessary for rest.”

WHAT TO CONSIDER BEFORE DOING A BREATHING EXERCISE

There are a few things to consider before putting the practice into your pre-sleep routine. Here are some tips from Carlo:

body comfort: make yourself comfortable in bed, valuing comfort so that your attention can focus on performing the exercise without dispersion or discomfort.
A guide to facilitate: a guided audio always helps in the beginning of the practices (several apps provide this type of guide).
Avoid doing the exercises after meals: the ideal is to eat up to 3 hours before going to bed, to avoid body agitation directed at digestion.

BREATHING EXERCISES TO SLEEP BETTER

If you’re looking for ways to work on your breathing to calm your mind and improve sleep, then check out the ideas below:

1. Square Breathing

The idea of ​​this exercise is to divide your breathing into 4 points: inhale for four beats, hold your breath for four beats, exhale for four beats and rest for four beats. Following this logic, the exercise can be repeated as many times as you want or until you fall asleep.

2.4-7-8 Breath

One of the favorite techniques for beginners and that helps a lot for those who want to sleep well. The idea is simple: before starting, place your tongue behind the hard tissue behind your upper teeth. Then just follow the steps:

Exhale through the mouth.
Inhale through your nose, counting to four.
Hold breath counting to seven.
Exhale through your mouth counting to eight.
Repeat this cycle three more times, for a total of four breaths.