Say Goodbye To Insomnia With These 5 Breathing Techniques: They Are Effective!

Much of the tension you build up during the day is concentrated in a ball of stress at night, which can be the reason for  insomnia and the inability to get deep, restful sleep.

While it is true that this disorder can be caused by many other factors (chronic pain, age or an unhealthy lifestyle), problems getting good rest are usually caused by daily stress and anxiety.

Whatever the reason, something as simple as taking a little better care of your routines and practicing some simple breathing techniques just before going to bed can help you achieve inner peace and harmony that help your brain prepare for rest.

It does not matter what the source of insomnia is. If you incorporate these breathing exercises into your life just an hour before going to bed, you will notice the benefits.

Concentrated breathing to say goodbye to insomnia

This type of breathing is the simplest and at the same time most useful, because you focus your attention on only one aspect: breathing.

In this way , you will “evaporate” the worries of the day and deal with your stress a little better. Follow these simple steps:

• Lie down in bed with your back straight.
• Try to wear comfortable, spacious clothes.
• Inhale deeply through your nose, count your breaths.
• Hold it for three seconds and exhale.
• Repeat this eight times.

Here’s what you should do: Inhale (1) – hold it in, exhale, inhale (2) – hold it in, exhale, inhale (3) – hold it in, exhale…

After the cycle of eight breaths, relax for five minutes and repeat.

2. Breathe from the diaphragm

Breathing from the diaphragm or abdomen is the most classic way to relax your head and body. Not only can you practice this to relieve and say goodbye to insomnia, it is also very useful for channeling stress, improving attention span, getting better digestion, increasing metabolism (and the list goes on)!

We share some of the key steps below:

• Sit with your back straight, in a comfortable position.

• Place one hand over your abdomen and the other on your chest.
• Now, take a deep breath through your nose. You should notice how your abdomen rises (the diaphragm lowers and fills the abdomen due to the pressure you have exerted).
• Hold your breath for a few seconds and then exhale strongly through your mouth.
• Repeat this process eight times, rest, and then repeat.

Alternative nasal respiration

This exercise requires a little extra practice. Although it may seem a little complicated or strange at first, it is actually a very relaxing, cathartic and beneficial way to say goodbye to insomnia.

Here are the steps:

• Sit comfortably with your back straight.
• Close the right nostril with your thumb and inhale only with your left.
• When you have inhaled as much as possible, loosen the right nostril and close the left with the ring finger. Now you exhale.
• Repeat this cycle again, alternating between the right and left nostrils.

4. Intense breathing

This next breathing technique to say goodbye to insomnia is less well known. Still, it is a good idea when you combine it with any of the above strategies.

Be careful and do not hesitate to try it:

• As always, sit in a comfortable position with your back straight.
• Take a deep breath as you count to seven.
• Hold your breath for four seconds.

• Now comes the most important part: breathe fast and loud. Do it as soon as possible.
• Repeat these steps five times and then breathe normally. Then continue doing some of the previous breathing techniques.

5. Breathing square

This is easy and useful, and if you get used to doing it every night, you will notice a deep inner peace in just 10 days.

Without realizing it, it will doze off your brain in a very relaxed state to help you fall asleep.

Want to learn how to do it? Here are the steps:

• Put yourself in a comfortable position (you can either sit or lie down ).

• Inhale for four seconds.
• Hold your breath for four seconds.
• Exhale for another four seconds.
• Wait four seconds before inhaling again.
• Repeat these steps.

To conclude, as you can see, these exercises are easy to perform at home. If you decide to complete the entire series, it only takes a little over 20 minutes.

Try it!