Unlocking Quality Sleep with Breathwork
If you're anything like us, your mind races...on and on and on and on ad infinitum. Oh I should have done this or that, omg I never responded to that text, I forgot to schedule that email to go out in the morning, going going gone (your precious Zs evaporated).
And YES it happens to the best of us; I lost a few hours of my life ruminating about how I wrote THIS WHOLE BLOG and my work didn't save.
Just keep breathing!
What we're talking about here is way easier said than done. Whether a yogic practice or focused 4-7-8 breathing, it take serious effort sometimes to call your bestie let alone put your phone down and have a solid conversation with your cat...I mean, to breathe deeply.
Call them breathing exercises if it makes you feel more buff, or relaxation techniques if you need an easier softer approach with language. We're not suggesting you do anything we ourselves don't turn to in dark/night times.
I could fall asleep right now.
We want to take hold of your heart rate, well not us...We want YOU to take hold of your heart rate and blood pressure by engaging with your breath in that self-regulation can be a relaxation exercise. This is that investment in Self that we can talk about until we're blue in the face, but you need to take that action for yourself. Us too.
Breathing Techniques for Better Sleep | Sleep Foundation
We're not just talking about getting to sleep, but enjoying a restful sleep. Breath regulation doesn't take long to do and the more often you practice the deep breathing technique will become easier if not a regular part of your sleep routine. Slow breathing is a great place to start. Any breathing exercise is about intention, a focus on your precious breath, this sacred breath breathing you.
Breathing Techniques for Sleep
Breathing exercises vary, but we here at Breathwork for Recovery want to encourage mouth-breathing (sexy); deep inhale into that low belly, then drawing all the air up into your upper chest, and an exhale through your mouth. This diaphragmatic breathing aka belly breathing has ancient roots that will guide you to help regulate that nervous system causing you to reduce anxiety, and with this particular breathing exercise it can be an adjunctive treatment to make your sleep more accessible alongside other rituals or medicines.
Engage in abdominal breathing (belly breathing); Your nervous system will thank you.
The 4-7-8 breathing method that could help you sleep
Conscious breathing has health benefits, and we don't want you counting all willy-nilly. This 4-7-8 breathing method is done with the tip of your tongue at the back of your upper front teeth. Through an open mouth, slowly exhale then with your mouth closed inhale slowly for four counts (again with your tongue behind your upper front teeth) then hold your breath for seven counts. You'll then exhale through your mouth with a whooshing sound for eight counts, hence the 4-7-8 breathing technique name. This is breath control (not birth control) which may even lead you to yawn, which is your parasympathetic nervous system response with a little pressure release. And if 4-7-8 breathing isn't for you, all good.
Adding Breathing Exercises to Your Bedtime Routine
Get into a comfortable position for starters. Some people like to sit comfortably with their legs crossed and begin counting their breath as a way to focus their mind, introducing a relaxing breath. What about box breathing:
Inhale quietly, breathe for a count of four.
Hold your breath for a count of four.
Same on the exhale for four.
Hold your breath for four.
Calm your sympathetic nervous system with certain breathing techniques
Introduce this box breathing exercise with shallow breathing or deep diaphragmatic breathing. Do what feels best and most relaxing for your body. We're not trying to get hype here, the goal is to fall asleep, soundly.
Guided Imagery
Is perceived stress the equivalent to normal breathing? Kidding. Take a deep breath right now. Deep breaths alongside imagery help distract your mind, and why not choose to be in a visually stimulating or neutral or calm environment for yourself? Imagine breathing sitting at the foot of the ocean, or with each breath you see the temperature of you on the slopes. This breathing pattern can be done with an inhale through your nose
Imagine yourself walking through a field of flowers, with your favorite animal.
Have a little bee in your bonnet?
See what the buzz is about with Bhramari Pranayama (Google it).
Jokes aside. Imagine you have the ceiling of The Borghese Gallery in Rome above your bed and do anything with your index fingers instead of doom scrolling.
Learn More About Sleep Hygiene
hygiene: conditions or practices conducive to maintaining health and preventing disease.
You think 4-7-8 breathing is some cheer squad rant? Nope. We're just spitballing to help you start to think about all of this in a new way. Seriously, try it all and do what works for YOU. 4-7-8 breathing may be all the rage, or bring all the rage...you tell us. I personally get confused when I introduce counting into the mix. Anyway, the point is this:
Reduce stress and anxiety
Open yourself to suggestion or put your middle fingers up and make a stank face. We don't care what it takes to inspire you, just...Sleep on it. See what we did there? Tricked ya again!
If you made it through this blog and you are not full-on in a sleep state, we give up. If you made it through this blog and feel good about trying out some breathing exercises before your next sleep, take your left hand and raise it up around your right shoulder and give yourself a little pat on the back. YOU GOT THIS.
Sweet dreams, or whatever.
Optional homework: Make breathing exercises your cuddle buddy.
