Breathing For Sleeping Well
Falling asleep quickly is not always easy. While resorting to sleeping pills or food supplements is tempting, the risk is waking up an addiction. Natural and guaranteed without side effects, good control of your breathing would be one of the main keys to falling asleep.
To calm the body and mind and promote a state of extreme relaxation conducive to falling asleep. Breathing must be slow and deep, using the abdomen and no longer the thorax: this is called abdominal breathing.
Abdominal Breathing
To check that this is the case, you can place a hand on your stomach to feel it inflate like a small balloon when you inhale and then deflate when you exhale. You must also ensure that the upper part of the bust, and in particular the collarbones, do not rise but remain low and stable.
Abdominal breathing is calming, unlike thoracic breathing, which sends a message of stress to the brain and body.
Once it is well integrated and established, , where the rhythms of inhalations and exhalations vary to activate the different nervous systems depending on the desired result.
According to experts “To calm the mind and promote calm, square breathing is very effective”. This square breathing exercise involves inhaling, holding breath, exhaling, and then again holding your breath again for equal amounts of time, usually 4 to 6 seconds for each phase.
Regular practice of this breath technique helps to calm the mind, lower stress and anxiety, and promote a state of deep relaxation.
4-7-8 Breathing
Popularized by Dr. Andrew Weil, an American doctor specializing in alternative medicine, 4-7-8 breathing is a method that has become very popular in the 2010s, becoming a common practice in the fields of relaxation, stress management, and sleep improvement.
“It consists of breathing in 3 phases: an inhalation through the nose for 4 counts, a blocking of the breath for 7 counts, and a slow exhalation through the nose or mouth for 8 counts in order to completely empty the air from the lungs” describes the trainer.
The longer the exhalation phase, the more the parasympathetic system—namely the one that calms and soothes—is activated. The parasympathetic nervous system helps limit the production of cortisol (the stress hormone) and lower the heart rate and blood pressure. Veronica Brown.
This very specific breathing rhythm provides the parasympathetic nervous system, which is overused in times of stress, with a greater flow of oxygen than during normal breathing.
How to Fall Asleep Faster with Cardiac Coherence Exercises?
Popularized in the 1990s and 2000s by researchers and practitioners in the fields of psychology, alternative medicine and mental health, cardiac coherence is a breath technique that aims to promote a state of calm and mental well-being.
The more stressed we are, the more chaotic our heart rate is. As its name suggests, cardiac coherence aims to regulate the heart rate by making it more coherent, in order to reduce stress and find peace.
In practice, it consists of inhaling slowly and deeply through the nose for several seconds (usually 5 to 6 seconds) and exhaling slowly through the mouth for the same amount of time. This breathing must be held for between 5 and 10 minutes to be truly effective for the heart, mind, and relaxation.
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