What are some effective deep breathing techniques to help me sleep?

What are some effective deep breathing techniques to help me sleep?

Deep breathing can significantly improve your sleep quality. One effective technique is the 4-7-8 method. You inhale for 4 seconds, hold your breath for 7 seconds, and exhale slowly for 8 seconds. Would you like to try it together?

Yes, let's try it. Can you guide me through it?

Sure! Let's start. Sit or lie down comfortably. Close your eyes. Inhale deeply through your nose for 4 seconds... 1, 2, 3, 4. Now hold your breath for 7 seconds... 1, 2, 3, 4, 5, 6, 7. Now exhale slowly through your mouth for 8 seconds... 1, 2, 3, 4, 5, 6, 7, 8. How do you feel?

I feel more relaxed already! Can you suggest more techniques?

Absolutely! Another technique is diaphragmatic breathing. Place one hand on your chest and the other on your belly. Inhale deeply through your nose, ensuring your belly rises more than your chest. Exhale slowly. This helps activate your relaxation response.