Breathing Techniques That Will Help Banish Insomnia
Updated: Oct 18, 2022
The inability to fall asleep or to stay asleep is more common than you may realize.
Insomnia and sleeping disorders affect as much as 73% of the adult population. While most people may find ways to cope with their sleeping problems, others seem to suffer with no end in sight. If you are among the percentage of the population that suffers from insomnia, our Breathing Techniques to beat insomnia may prove to be an effective cure.
The Box Breathing Technique
Square breathing or Box breathing is a way to simply slow down your breathing so that you can fall asleep. It can be done in any position at any time.
For those looking to help beat insomnia, it is a good idea to relax in the bedroom or on a sofa in an area that is free from distractions.
The Box method is a simple four-step method following four seconds of each activity. Breath in through your mouth or nose for four seconds, and then hold it in your lungs for another four seconds. Exhale slowly for a count of four, hold your breath for another four seconds and repeat.
Progressive Relaxation Breathing
One way to fight insomnia is to force your whole body to relax.
Tying in your breathing will help you focus and lead your body into a state of slumber. Lie down on your bed or on a couch and mentally start to relax.
Take a few deep breaths to center yourself. Then, take a deep breath tensing the muscles of your feet in the process. As you exhale, release the tension in your feet.
Work your way up through the rest of your body from your heels to your scalp until you are fully relaxed. This will help dissolve built-up stress and tension that may be lingering in your body and stop you from falling asleep.
Steamed Breathing
For this technique, you will either need a water steamer or a humidifier. As an optional measure, you can use scented oils to help further your relaxation efforts.
In a dimly lit room sit or lay in a comfortable position. The steam unit you are using should be close enough to your head that you can inhale the steam, but not so close as to burn your face.
Close your eyes, breathe in the steam as deep into your lungs as possible. Hold for a count of three, and then exhale through your mouth releasing your tension as you go.
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