So, you’re looking for some techniques on how to breathe your way into relaxation. You are in the right place because we have all kinds of great breathing techniques you can try!
Breathing techniques are great tools to have and help with:
Calming anxiety and stress
Relax your mind before bed
Help you fall asleep faster
So, do you want to learn some awesome breathing techniques? Of course you do!
4-7-8 BREATHING
Inhale through the nose for a count of 4
Hold your breath for a count of 7
Exhale forcefully, making a whoosh sound, for a count of 8
Repeat
BOX BREATHING
Simply sit or lay down somewhere comfortable and do the following:
Slowly inhale through your nose for the count of 4. Notice your belly pushing out as your lungs fill up with air.
Hold your breath for another count of 4.
Slowly exhale through your mouth for a count of 4.
Once your lungs are empty, hold your breath again for another count of 4!
4x4x4x4 just like a box! And since 4 is the magic number here, we are going to recommend you repeat it 4 times to get started. As you get better you can do it for longer!
DIAPHRAGMATIC BREATHING
While you’re laying in bed, try placing one hand on the middle of your chest and your other hand on your stomach.
Inhale slowly and deeply through your nose and down towards your stomach. Feel your stomach push up against your hand.
Exhale slowly, tighten your abdominal muscles, and let your stomach fall downwards.
Repeat as many times as needed to feel relaxed, but aim to do 5-10 minutes at a time.
If you’re finding yourself spending up to 20 minutes on this technique and you’re still wide awake, you might want to try another technique.
