Image Courtesy - Yoga Journal
After a long day, all we want to do is, sleeping in a peaceful mind. But, always happens differently there are nights we are very stressed and can't able to sleep, and the result comes in tossing and turning on the bed. Restful sleep is most necessary for everyone. It is a special period of time for our bodies and our minds to relax and refurbishing. A good night's sleep of about 7-8 hours will help your overall health. Sleeping allows our hearts to reinvigorate. Having difficulty while sleeping can be very frustrating, disturbing, and can lead to low energy levels or total burn out!
Sleep impairment can be reasoned by a busy mind. If we allow thoughts and uneasiness to take over, we can be a reason for our minds to be frenetic and our bodies to be super-tense. When we are contemplated and tense, we take short, perfunctory breaths, so instead, we want to breathe quietly and deeply to induce a beautiful, relaxing sleep. Deep breathing will recline the body, slow the heart reading, and relax the mind. We are activating the parasympathetic irritable system which will have a peaceful effect on the body and you won't need to lie awake counting sleep all night.
Pranayamas can be added to your meditation exercise as well. When you exercise these breathing technics daily, your body becomes habituated to it making it simple to relax. Make sure you have your phone switch off, lights tarnished and then exercise any of these pranayamas you can do before bed for various minutes.
(1) Brahmari (Bee Humming Breath)
"Brahmari" this name comes from Sanskrit for "bee" and this is similar to the sound of bee created when we do practice this breath. It is totally calming the nerves of the brain and forehead and soothes them and will help to treat sleeplessness. It is great for anyone dealing with anxiety, as it will create attention from discompose thoughts. In India, it is recommended for women in labor.
Sit up straight in a quiet, close your eyes, take a long inhalation by the nose, and on the exhalation make a humming bee sound like “Mmmmmmmm”from the throat. The inhalation and exhalation need to be stable and slow.
On the respire, put a gentle smile on your face, close your eyes and breathe through the nose; on the exhale put your index fingers on your ears, keeping the eyes closed and make a humming bee sound with the voice.
It will definitely soothe the mind and the nervous system. It will become most easier as you practice regularly.
(2) 7-2-11 Relaxing Breath
The 7-2-11 It sounds like a grocery shop, but this is intrinsically the period of the timing of your breath.
On the inhale, we breathe in silently by the nose for the count of 7, stop or holding the breath for the count of 2, and then make freely on the breathe out to the count of 11 with a "whooooosh" sound out of the mouth.
This pranayam is like a natural sleeping tablet, it will completely calm the nervous system. It may take a couple of periods to figure out the timing but the more you exercise, the more power you will achieve. Exercise it every day for 4-8 times.
This breathing technic will be your go-to relaxing tactic whenever you want it. It is the most powerful, emphatic tool to have, and more helpful than your favorite app on your phone!
It only takes a few minutes of your time to exercise these breathing technics. Find one of that you love to practice and start to introduce it when you are driving when you are at work... you can really take it anywhere with you!
This is the first and helpful step to seeing after yourself and loving yourself a little more. Breathe! It is so genuine, yet why do we not pay more consideration to our breath? We are too occupied, too distressed. or too tensed to remember. Our breath is our energy. Breathe superior, think superior, sleep superior, and feel superior.
(3) Left Nostril Breath
The effortless breathing technique to actuate the parasympathetic nervous mode is to breathe in and breath out by the left nostril. This will generate a calming and soothing impact on the entire body.
Normally close with the right thumb the right nostril off. breathe in through the left nostril and breath out through the left nostril. Try to practice as quickly as possible with your eyes closed.
You can do this for as long as you can. Stay attention to your breath.
(4) Belly Breathing
This breathing technique is mainly good for when you are feeling a little stressed or anxious.
Lie on your backside, otherwise on your yoga mat or your bed. Breathe deeply from your abdomen, getting as much air as you can in your lungs. As you breathe in, your belly should grow, and as you breathe out your belly should fall.
If you find it arduous to manage, place a yoga block or book on top of your belly. As you breathe in you should be pulling it up with your belly, and as you breathe out it will come back down.
Taking deep breathe in from the belly, rather than short breaths from your upper chest will allow you to breathe in more oxygen. The more oxygen you take in, the deeper your breath and the more calmed you will feel.
(5) Ujjayi Breath
Ujjayi is also known as to be victorious or to conquer. Only because of the sound, it makes when performed properly, this type of breath is also sometimes called “Ocean Breath” or “Hissing Breath.”
When breathing in, exactly fill your lungs, while flabbily contracting your throat. When breathing out, leave all the oxygen, while making more space in your throat.
The stabled, sound, and profundity of the Ujjayi breath help to link your mind, body, and spirit to the present moment. Besides, it helps in relaxing your mind and leaving all the frustration, thoughts, and worries. As the muscles and mind calm, the breath and the sound help to sleeping in deep.
It only consumes a few minutes of your time to exercise these breathing pranayams. choose from these that you love to do and practice it every day! They have a superfluity of health benefits and make you more peaceful and aware. When you commit to generating healthy sleep habits, you should take the first step to become yourself healthiest.