15 Aug Breathe well for better sleep
Breathe well for better sleep
On an average, if an individual who lives to about 75 years of age and if he/she sleeps 8 hours daily then approximately he/she has rested for 25 years or 9,125 days. Interesting fact about sleep right! Trick is to breathe well for better sleep.
Nature has an excellent way of tuning our systems hence these precious hours and years are allotted to just sleeping. Good sleep is vital for optimal functioning. When we sleep better, we wake up refreshed and alert for our day’s events. Quality sleep is essential for tending to body needs of repair, heart muscles rejuvenate, hormone release, growth and appetite function.
Recommending three important pranayamas that can make you breathe well for better sleep
Prana means bio-energy or life-force and Ayam implies control. Breathe, and mind is intimately connected. These pranayama’s help in deep breathing which relaxes the body; slows down the heart rate and quiet the mind. Pranayamas help in activating the parasympathetic nervous system & have a relaxing effect on the body.
Before going to bed try out these pranayamas. Ensure you have a light dinner and a gap of at least two hours before you perform these pranayamas.
Turn your phones off, lights dim, wear loose, comfortable clothing and then practice the pranayamas given below
Anulom Vilom Pranayama- This pranayama helps to eliminate free radicals and built-up toxins from the Ida Nadi and Pingala Nadi. Anulom Vilom pranayama restores a balance between the two hemispheres of the brain. It purifies the entire nervous system. Healing pranayama revered for its healing capacity.
Anulom Vilom Pranayama holds multiple benefits-
- Balances out three doshas of the body; Vata, Kapha and Pitta.
- Improves oxygenation all through the body.
- Useful pranayama for weight loss and streamlines metabolism.
- Commonplace disorders such as constipation, insomnia, sleep disorders; acidity, allergic problems, asthma, and snoring are allayed.
- Natural glowing skin, deep relaxation and better sleep
Brahmari Pranayama- Humming Bee Breath- Brahmari is the Sanskrit word for “bee” When we do this pranayama a sound is created similar to the bee hence the name. Very calming pranayama and helpful to people suffering from insomnia, anxiety, and nervousness.
Take a long, continuous, smooth inhalation through the nostrils. While exhaling from the throat create a humming sound. The inhaling and exhaling process has to be non-jerky, steady and unhurried. To enhance the benefits try to do this pranayama in Yoni Mudra. This helps to soothe the senses, the mind and the nervous system.
Abdominal breathing or intercostal breathing) or Yogendra Pranayama IV- If you are suffering from daily stress, tension and anxiety issues; this is one of the best pranayamas.
This Pranayama is done supine, Lie down on your back and pull up the knees, close to the hips. Keep the feet together or 1 foot apart (as per individual comfort); knees close to each other. Place the hands on the abdomen (navel region). Inhale gently, moving the belly upwards. Do not bloat the stomach. As soon as inhalation is complete exhale out smoothly, being aware of the abdomen falling- sinking in.
Keep the inhalation and exhalation count equal as per individual comfort Ensure: No exaggerated movement of the abdomen. Minimal thoracic and abdominal movement during this practice. Breathing is slow, steady and not jerky. Facial muscles are relaxed.
Initially, you can practice ten rounds/session of pranayama or as per individual capacity and comfort.
Benefits of Abdominal breathing:
- Benefits the digestive system.
- Reduces unwanted fats around the belly.
- Improves breathing – vital capacity and tidal volume improve.
- Leads to quietude and inner harmony.
- Sedative effect on the nervous system – relaxes the entire body.
Pranayama is an effective way to take care of yourself and sleep better. Practice these pranayama’s each night. Next time you feel too distracted, very busy or just way too much stress. Breath better, live better, feel better and think better.
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