Our quality of sleep sets the tone for the day. Lately, people everywhere are losing their sleep to anxiety, lifestyle issues, among other causes. Getting a good step is a foundation for good physical and mental health.
While the different sleep disorders have plagued our lives, there are specific exercises that we can perform to take our sleep matters into our own hands. No, you do not have to be ballerina flexible to perform these exercises. Some breathing techniques would help you wind down and experience restful sleep.
You only require a few minutes per day to fix your sleep pattern.
How do breathing exercises relax you?
When the breathing exercises are performed, there is an increase in oxygen exchange in our system. It slows down the heart rate, reduces blood pressure, and releases the tension accumulated in our bodies. When we concentrate on our breathing, we get in touch with the present, leading to mindfulness.
The benefits of these breathing exercises are not just limited to better sleep. The efficiency of our lungs gets improved, and our skin begins to glow. These techniques purify our blood by discarding any unwelcome energy blockage in our bodies. Also, the production of melatonin, the hormone which induces sleep, is increased for improved relaxation.
Here is a breathing technique that one must practice for a sound sleep.
Nadi Shodhana Pranayama
It is an alternate nostril breathing technique to regulate your nervous system.
Sit with your back straight. If it is uncomfortable to maintain, you may even take some support. Keep your left hand relaxed on your lap. Bring your right hand to your face. Allow your middle and index fingers to rest between your eyebrows. For this technique, you will be using your thumb and ring finger. Close your eyes and gently take a deep breath in and out. Ensure that you breathe only through your nose, not your mouth. Close your right nostril with your right thumb and use your left nostril for breathing in gently. Use your left finger to close your left nostril. At this point, both of your nostrils are closed, and you must hold your breath briefly. Next, open your right nostril and gently breathe out. Take a pause post this exhale. Using the right nostril, inhale and hold both to nostrils to close them. Open your left nostril and breathe out. Don’t forget to pause at the end of the exhale.
Conclusion
When you begin a breathing technique, make a note of how it makes you feel. You may use the breathing technique that feels the best for your unique body. The results are almost instantaneous sometimes, but it may take over a few weeks too.
The mind has to be decluttered to get a restful sleep. A healthy sleep routine is essential for optimal functioning of the system, as it is when the body recovers from the day’s physical, mental, and emotional exertion.