The western culture valorises busyness, high performance levels and pressure to achieve unrealistics standards is causing stress in persons of all ages. Stress and anxiety are the main causes of sleep issues.
Moona compiled a few breathing exercises and techniques to help you relieve yourself from your daily stress and improve your sleep quality.
The 4-7-8 breathing exercise is simple, efficient and can be done anywhere. Sit straight or lay on your back. Place the tip of your tongue behind your upper front teeth and keep it there during the entire exercise.
This technique is similar to the 4-7-8 exercise. It’s a simpler technique, more suited for beginners, but also involves controlling your breathing pace. To perform it, find a comfortable chair, or lay down on your back.
While it’s preferable to do this exercise seated, it’s preferable to do it layed down on your back. This exercise can be done anywhere and it’s great to reduce anxiety and stress before sleeping or an exam.
This is a complementary technique to the Abdominal Breathing Technique. While you perform the exercise, imagine that the air coming in is filled with a sense of peace and calm. Try to imagine it spreading through your body. When you breath out, imagine that the air leaves with your stress and anxiety.
Progressive muscle relaxation is a two-step process involving tensing and relaxing different muscle groups. Regular practice gives you a better body conscientiousness, allowing you to detect and relax a muscular tension as soon as it builds up.