It’s already 3 am in the morning and yet here you are tossing and turning, unable to sleep. You are unable to relax and with each passing hour your anxiety grows. Have you ever had this experience? If so then maybe all you need to is breath better. Yes. You can use deep breathing exercises to help you relax and sleep better at night.
Here are some techniques in deep breathing that you can follow.
First, sit Indian style with your back straight and your chest out. This will allow your lungs to expand more and you will be able to breathe more easily. Then breath in deeply though your nose and let your chest expand to its fully capacity. Then exhale slowly through pursed lips. Repeat this procedure at least five times.
You can also do this while standing up. When doing deep breathing exercises you should hold your breath for at least three seconds. This will allow your lungs to expand to its full capacity and make it more effective. One important tip to remember is to breathe into your stomach. A good schedule to follow for your deep breathing exercises would be 15 minutes before bedtime and upon arising in the morning.
Deep breathing exercises have many benefits. Many doctors say that this is one way to relieve your body of toxins. When you do deep breathing your body releases 70 % of the toxins that it contains. Everyday we accumulate toxins. If we don’t do anything about it, it can predispose us to many illnesses. Thus, we must make it a daily practice to let go of toxins. Deep breathing also releases tension. When you are anxious, scared or angry your blood vessels constrict and this restricts blood flow. When you breathe in deeply your blood vessels dilate and this allows blood to flow more readily. Another benefit is that it relaxes the mind. When you are stressed your muscles constrict and this can decrease oxygen flow to the brain. By doing deep breathing exercises your muscles are forced to relax and oxygen flow improves. When you are relaxed this will bring clarity and help you make better decisions.
Deep breathing exercises are very easy to do and yet they bring so many benefits. So the next time you have trouble sleeping make sure to do deep breathing exercises and you’ll see the difference.
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