If you’re struggling to get a good night’s sleep, here are a few breathing exercises and meditation techniques you can use to improve the quality of your zzzs.
1. Breathe the Alpha (African Savasana)
African Savasana is also known as corpse pose and a respiratory relaxation practice designed to lengthen your sleep time by as much as 50 percent. (Do this for at least five minutes, on an empty stomach). Do this pose in the morning and at night.
The Relaxation Ribbon
2. Breath Through the Chin
Breathing through the chin is one of the safest and fastest ways to expand your oxygen intake.
3. Breathe Through the Open Hand
Relaxing hand pose is a core warm-up practice that increases blood flow to the warm areas of the body, while intensifying your circulation and relaxing your spine.
4. Breathe Through the Feet
Tempo postures release the metabolic load while strategically helping your bones heal. Feet compress and redistribute pressure to the upper body, helping to remove build-up that could cause sleep disruption.
5. Breathe Through the Hands
If you have trouble breathing straight down, use hand movements to help regain breath — hold the hand up over your head in V-cups and pull the fingers down into the palm.
6. Breathe Through the Fingers
When you breathe through the hands, you have more control and decrease the likelihood of getting snored or snore-snatched, especially during jet lag. Hold each finger in place for three breaths before relaxing with your hands.
7. Breathe Through Your Eye and Nose
The 4-tensor system is the ideal breathing device for travel because it controls airflow, which minimizes dry mouth and nasal congestion. The lid that is initially opened up represents your heart, while the buttons on the handles represent your lungs, diaphragm and stomach.
8. Savor Breathing
The most common reason people have poor sleep is stress, so your breath is your best defense against it. Take some time in the evening and sip hot or iced tea. The summer is the best time to do it.
9. Breath With Your Eyes
A two-minute breathing meditation relaxes the body and mind, although all meditation techniques are helpful. Aim to breathe in slowly at first, then settle down and breathe in and out of your nose.
10. Vent with Your Nose
In addition to breathing through your face, you can also place your eyelids up in the air and breathe out through your nose. The Swedish short meditation technique allows you to feel the activity from your face.
11. Breathe Through Your Eyes
Eye breathing allows you to reach the highest states of consciousness when still and stilled in the middle of a busy day. This consists of two breaths in and out of the eyes each minute, followed by a couple more laps.