5 proven ways to improve sleep through breathing
Sleep is crucial for our overall health and well-being. It is during sleep that our body repairs and regenerates tissues, strengthens our immune system, and consolidates memories and learning. Lack of sleep has been linked to a range of negative health outcomes, including obesity, diabetes, cardiovascular disease, and depression. In addition, poor sleep can impact our cognitive function, mood, and ability to manage stress. Getting enough quality sleep on a regular basis is essential for maintaining physical and mental health and supporting optimal functioning in all areas of our lives.
Breathing is an amazing tool that can help promote better sleep often through activating the parasympathetic branch of the Autonomic Nervous System. Here are 5 evidence based ways to breathe to better sleep…….
Slow-paced breathing: A study published in the Journal of Clinical Sleep Medicine found that slow-paced breathing, which involves breathing at a rate of 6 breaths per minute, can improve sleep quality in adults with chronic insomnia. The study participants were instructed to practice slow-paced breathing for 20 minutes before bed each night for 4 weeks.
Yoga breathing: A study published in the Journal of Ayurveda and Integrative Medicine found that yoga breathing techniques, including alternate nostril breathing, can improve sleep quality and reduce insomnia symptoms. The study participants were instructed to practice yoga breathing for 20 minutes before bed each night for 2 weeks.
Progressive muscle relaxation with breathing: A study published in the Journal of Sleep Research found that combining progressive muscle relaxation with breathing exercises can improve sleep quality and reduce symptoms of insomnia in older adults. The study participants were instructed to practice progressive muscle relaxation with breathing exercises for 30 minutes before bed each night for 4 weeks.
Mindfulness-based stress reduction: A study published in the Journal of Psychosomatic Research found that mindfulness-based stress reduction, which includes breathing exercises, can improve sleep quality and reduce insomnia symptoms in older adults. The study participants were instructed to attend an 8-week mindfulness-based stress reduction program that included breathing exercises.
Relaxation response training: A study published in the Journal of Sleep Research found that relaxation response training, which involves deep breathing and mental focusing, can improve sleep quality and reduce insomnia symptoms in older adults. The study participants were instructed to attend a 6-week relaxation response training program that included deep breathing exercises.