Struggling with insomnia? I knowits hard.Staying awake for many hours without getting sleep sucks. Many of us have only seen medication to be effective, although sometimes it also never helps.
Have you thought of meditation? You might have heard it I guess, and already given it a try. Meditation is 100% natural and does not have effects to your body, like meditation does.
Through this article, I’ll guide you through the best meditation breathing exercises for sleep. They will help you regain your sleep again and relieve your tiredness from sleepless nights.
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If you are willing to change your nights, then this article is for you. Meditation has been a solution to many medical conditions from anxiety to depression and many more to the end of the list, insomnia. It is also possible to reverse insomnia to good sleep nights.
I’m glad that you are here but you have to promise you will start working on them once you read to the full stop of the last sentence in this article. Then, let’s get started!
This is one easy exercise to try. You have to keep your breathing steady to avoid hyperventilation or fast breathing (it will be ‘mission impossible’ because you won’t sleep).
Place the tip of your tongue against the ridge of tissue just behind your upper front teeth, and keep it there for the entire exercise. Exhale completely through your mouth, making a whoosh sound.
Close your mouth and inhale quietly through your nose as you count of four in your mind. Then hold your breath for seven counts.
Finally, release the breath slowly through your mouth, making another whoosh sound to a count of eight.
When you breathe in and out, this is your diaphragm moving up and down as you inhale and exhale. Most people always tend to breathe rapidly through their mouths, cause them to either over inhale or under inhale and this can cause sleep apnea.
Good news is, this technique can reverse that. Lay flat on your back, on an even, but comfortable surface.
A yoga mat, or similar would suffice. Your palm should be turned upwards, with your arms straight by your side, but not touching your body. Your legs should be straight, with feet a few inches apart.
Take in a full belly breath, filling the lungs—then breathe out. This elevates the diaphragm and relax the throat and pharynx.
But then this breathing technique doesn’t work for everyone. Not all of us can take a lungful of air. If you are suffering from a respiratory condition, you might find it difficult to continue after sometime. if you get winded even slightly while trying it, don’t do it.
To help yourself out, learn abdominal breathing by monitoring your breath and keep practicing slowly with a few breaths.
Alternating nasal breathing
This is another breathing technique will help you fall asleep easily. You can do it while sitting on your bed or while lying down. But because we are trying to get some sleep here, let’s go with lying down.
Lie in a relaxed position and with your back straight. Close your eyes and focus at the top most part of your nose. Make sure your body is relaxed to enable you be comfortable to sleep.
Raise you right hand to the right side of the face your palm facing outwards and fingers pointing outwards. Press the side of your thumb to the right nostril to lightly close it.Breathe slow long breaths with your left nostril. Do this for about two minutes and change side.
Raise your left hand to the left side of your face, your palm facing outwards and straight and fingers pointing straight up. Press your thumb to close your left nostril gently.
Take long slow breaths through your right nostril. Breathe for about two to three minutes. breath from one nostril at a time.
Visualization and mental imagery
Visualization is a very good technique to help with relaxation and it is this way that you can push yourself to fall asleep. To get some sleep, you need to perform visualization in a different way.
Close your eyes and create a mental image of something. This can be something colorful like a flower, a candle or anything you like. Visualize this image as if it is right in front of your face. Focus on its colors, shape, and texture.
Study the little details that you can observe from your visualized image. Focus all your attention on the image in your mind studying it from different angles until you fall asleep.
This is another simple breathing pattern you can try. It is one of the short meditation exercises you can do anywhere, even on your bed.
Just inhale through your nose to a count of four. Then close your mouth and exhale through your mouth to a count of two. That’s simple, right? Repeat for a few times while lying down on your bed.
These are one of the best breathing exercises for sleep. And it is an easy try. The secret is you have to be breathing at a rate of five breaths per minute. This rate is around the middle of the resonant breathing rate range.
According to the book Healing Power of the Breath, this rate maximizes HRV (heart rate variability) for most people which causes flexibility of cardiovascular system.
Breathe through your nose with your eyes closed as start counting in your mind as you breathe. This might be challenging. To keep you focused, you can add meditation music to your practice and breathe more gently.
If you don’t have your sleep meditation playlist, I recommend you get the seven minute mindfulness program. It is one of the best and the tracks are created to tune your mind to relax and sleep. You just have to connect it to your phone and start your practice.
Start with imagining your whole body from head to toe. Beginning with the crown of your head, scan your body from top to bottom.
Move from your head and face to hands and shoulders, upper abdomen, lower legs, and feet. If you find any, just imagine them. When you come to an area of tension or discomfort, gently allow it to open and relaxing completely.
Exhale all tension when you reach the toes. Now, inhale slowly and deeply through the nose down to the belly and then back up again through the nose to the head. Inhale deep to fill lungs with oxygen and then exhale slowly as you sink into a comfortable position.
Remember not to hold your breath when you are inhaling or exhaling, just let it happen naturally without force or strain on either inhalation or exhalation.
This exercise is intended to aid in taking deep breaths because of the resistance involved. Sit or lie down in a comfortable position and then imagine breathing in and out through your nose and mouth, but not your lungs.
As you breathe in, force the breath into your stomach area, instead of your chest region. You may find it useful to make sure that your oesophagus is pushed up against a roll of toilet paper. This allows you to feel the movement of your stomach region as you breathe in and out.
You may notice a burning sensation in the stomach area as well. This is normal. If it is going smoothly and easily, continue for another ten minutes. When you are finished, just rest.
This exercise is great for aerobic exercise because it forces deep breaths into the whole body rather than just into the lungs. It is an excellent exercise for recharging your body and is also good for preventing asthma and bronchitis.
Breathing while reading
This exercise is great for relaxing the mind and the muscles in your face. turn off all the bright lights and close your eyes. You can leave maybe the side table light to help you read.
Place a book on your stomach and read a paragraph as you slowly breathe in through your nose. Breathe out through your mouth after the paragraph or every time you turn the page of the book.
Repeat breathing for a few more paragraphs or until you are relaxed and ready to fall asleep.
These meditative exercises will help you be able to relax the body and mind, which aids in falling asleep. The body will also enter into a deeper state of relaxation as you keep up a steady rhythm of breathing. If you do this exercises every night before bed, your body and mind will adjust to it and start relaxing on their own before you even start the exercise.
Make sure you settle in bed so that when sleep falls in place, you’ll just be rolling in them sheets. That’s it and let me know in the comments which exercise helps you fall asleep.