Breathing exercises to help you fall asleep
introduction
Breathing exercises for falling asleep are targeted breathing techniques that are consciously used to initiate and support the process of falling asleep. The effect of breathing on our body is used here, as is the conscious concentration on breathing, which prevents one from brooding, which prevents many people from falling asleep.
Breathing exercises to help you fall asleep relax the body and mind and are intended to support the body during the transition to sleep.
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There are a variety of different breathing exercises that can help you fall asleep. Counting is often used as an aid in these exercises. It is important that you choose an exercise that you are comfortable with and that you can perform.
It is important that as soon as you feel uncomfortable during the exercise, or experience a tingling sensation in the mouth or your hands, you return to normal, accustomed breathing. These can be signs of hyperventilation, which can lead to severe symptoms over the long term.
Read more on the topic: Sleep hygiene
Example of a sleep exercise
An example will be given here. It is helpful to internally recite the instructions like a mantra yourself while you are doing the exercises in order to internalize the technique and the process and to fix your thoughts completely on the breathing exercises.
“I am lying comfortably and relaxed in a comfortable position. I can keep my eyes open or close as I feel comfortable. I feel my body resting on the mat. I feel how my breath slowly flows in through my nose, my abdominal wall rises (I can also put my hands on my chest to feel the breathing movements), and then the breath flows out again through the loosely open mouth. I concentrate on my breathing for 3 breaths. Now on the next inhalation I count to 4, hold my breath, count to 4, and let the breath flow out through my mouth while I count to 4. I repeat the exercise for 4 breaths. Now I count to 5 while inhaling through my nose, hold my breath relaxed after the slow inhalation, count to 5 and let the air flow out slowly through the loosely open mouth while I count to 5. I repeat the exercise for 4 breaths. I can repeat the exercise and count to 6 during the breaths, if the pause is too long for me, I can finish it at 4 or 5, and then slowly let the air out again while counting to 6. I feel a pleasant heaviness, my thoughts are focused on my breathing, I feel my body and my heartbeat relax. "
Read more on the topic: Breathing exercises to relax
Who will benefit from these breathing exercises?
Basically, people who have problems falling asleep deal primarily with the topic of sleep aid. People who find it difficult to control their emerging thoughts can benefit from sleep-breathing exercises, as can people who may have trouble relaxing, may still have high blood pressure, hear their pulse in their ears, and themselves tossing around restlessly.
By directing consciousness specifically to breathing, other physical perceptions can take a back seat and, if necessary, be positively influenced. People who have a changed day-to-night rhythm can use targeted breathing exercises to bring their body into a relaxed position more quickly, so that they can fall asleep more easily, despite varying sleep habits. Breathing techniques can be helpful in the case of anxiety disorders or other psychologically-related problems falling asleep, but they may not be sufficient on their own.
Read more on the topic: Difficulty falling asleep
Duration and frequency of use
In order to prevent the above-mentioned hyperventilation, the active breathing exercises should only be carried out for a short period of time. No more than 3 minutes, then normal relaxed breathing should be resumed. Relaxation exercises (e.g. from autogenic training or dream trips) can help if the breathing exercises are not enough to help you fall asleep.
The exercises can be done every night before bed, or as needed. Relaxation techniques can be trained, regular practice increases the success of the exercises. Breathing exercises can also be used in everyday life to protect yourself from stressful situations and stressful (psychological) exertions by allowing you a little break.
Read more on the topic: Relaxation
