Insomnia sufferers often envy those who can effortlessly fall asleep anywhere, anytime. Yet, it’s estimated that 1 in 5 French individuals struggles with insomnia, with 9% experiencing severe cases according to the National Institute of Sleep and Vigilance (INSV). But have you heard of the lunar breathing technique? We’ll tell you all about this method that bids farewell to sleepless nights.
Insomnia: What is Lunar Breathing?
Despite its name, lunar breathing has little to do with the Earth’s satellite. It’s more of a breathing method, often utilized in yoga or meditation to help relax the mind. This technique aims to synchronize the breathing rhythm with natural cycles, promoting relaxation and sleep. By taking deep and steady inhalations, followed by slow exhalations, it encourages the nervous system to transition from a state of stress to one of calm. But how do you practice lunar breathing?
- Find a quiet place: Choose a location where you can relax without disturbance.
- Assume a comfortable position: Sit or lie down in a way that makes you feel at ease.
- Close your eyes: Gently close your eyes to fully focus on your breath.
- Begin with a deep inhalation: Take a slow, deep breath through your nose. Fill your lungs completely.
- Exhale gently through your mouth: Exhale slowly and steadily through your mouth, releasing all the air from your lungs.
- Synchronize with lunar cycles: Visualize the moon in the sky, rising and falling. Breathe in harmony with this natural rhythm.
- Repeat the process: Continue to breathe in this manner, concentrating on a slow and steady rhythm.
Regularly practice this exercise to aid in falling asleep. You can also refine it by placing your right thumb on your right nostril and inhaling through the left. Then, place your right ring finger on the left nostril, releasing your thumb while exhaling.
Tips to Reduce Insomnia
Additional tips can assist you in avoiding accumulating sleepless nights.
- To overcome restless nights and promote restorative sleep, start by establishing a consistent bedtime and wake-up time, even on weekends. This helps regulate your biological clock.
- Avoid caffeine and nicotine in the evening, as they can disrupt sleep. Opt for a calming herbal tea like chamomile instead.
- Create a sleep-friendly environment by keeping your room cool, dark, and quiet. Limit screen time before bed, as blue light can disrupt melatonin production, the sleep hormone.