3 Best Breathing Exercises For Insomnia

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Anxiety, stress, poor nutrition, alcohol intoxication, or excessive psychoactive as caffeine, these can be one of the leading causes of insomnia in a person. There are numerous pharmacological treatments to reduce the incidence of insomnia, as well as homemade and natural alternatives ideal to combat this discomfort. One of them is to implement some breathing exercises for insomnia at bedtime, such as the ones we share below.

Breathing Exercises For Insomnia

1. Concentrated Breathing

It is one of the simple and shared in the treatment of insomnia. The attention should focus only on the breathing itself.

  • Lie on the back of the bed, inhale deeply through the nose.
  • Hold the oxygen for three seconds and finally exhale.
  • It is advisable to do it eight times, relax for five minutes, and repeat the process.
2. Diaphragmatic Breathing

It helps to channel stress, improve both attention and metabolism.

  • Just sit with your back straight, put one hand on your abdomen and the other on your chest.
  • Take a deep breath by your nose until you notice that your abdomen is swollen – the diaphragm lowers, and the belly of air is filled.
  • Retain the air a few seconds and exhale soundly through the mouth.
  • It is advisable to do it eight times, relax for two minutes, and repeat the process.
3. The Square Breathing

To perform, it requires being in a comfortable and open position.

  • Sit with your back straight or lying on your back.
  • Take air for four seconds, hold that breath for four seconds, exhale for four seconds.
  • Do not retake air for four seconds and restart the cycle.
  • It is advisable to do it eight times, relax for two minutes, and repeat the process.
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