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Insomnia is one of the most common sleep disorders that affect people and can lead to chronic trouble sleeping or staying asleep. Whether it's difficulty going asleep or sleeping soundly, insomnia can be a real pain! Waking in the middle of the night isn’t exactly anybody’s favourite. It's like you want to sleep, but your brain wants to do everything but that. Fortunately, there are ways to tackle insomnia that can help you fight the problem. Scroll down to know the breathing techniques that might help you. While the following breathing exercises can help induce sleep, it is better to consult a doctor to know what’s good for you.
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As per a study published in the Nepal Medical College Journal, Bhramari Pranayama helps reduce breathing and heart rate, which helps you feel calm and prepare your body for sleep. For this technique, you start by closing your eyes and breathing deeply in and out. Now, cover your ears with your hands. Now put one of your index fingers above each brow and the rest of your fingers over your eyes. After that, gently press the sides of your nose and concentrate on your brow area. Close your mouth and slowly exhale through your nose, generating the "Om" humming sound. Repeat the process five times.
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Diaphragmatic breathing not only relaxes you and helps you sleep, but also strengthens your diaphragm, which is a vital muscle for getting the most out of each breath. Start by sitting up in a chair or lying down on your back with pillows under your knees. One hand should be flat on your heart, while the other should be on your stomach. Deepen your breathing by inhaling deeply through your nose and feeling your chest and stomach rise and fall with each breath. For around 5 minutes, breathe slowly through slightly pursed lips.
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This is another breathing technique that can help you catch some ZZZs! Gently part your lips and exhale, making a sighing sound. Now, inhale through your nose for 4 seconds and keep your lips closed. Hold your breath for 7 seconds and exhale out for 8 seconds through the mouth. Repeat the process 4-8 times.
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Some people don’t realize that they are hyperventilating, which is rapid or deep breathing caused by anxiety or panic. Buteyko breathing helps calm you down and bring your breathing back to normal. Sit up in bed and close your mouth gently. Breathe normally through your nostrils for about 30 seconds. Then, deliberately breathe through your nose. Pinch your nose shut gently while keeping your mouth shut. Carry on like this until you need to take a breath. Take another deep inhale through your nose after releasing your grip. Repeat the process a few times more.
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Three-part Breathing Exercise
This breathing exercise is super easy to do and a favourite of many! Start by taking long and deep breaths. Breathe out while focusing on your body and how it feels as you breathe. Slow your exhale each time you perform this. Now, repeat until your exhale is twice as long as your inhale.