Deep, relaxed breathing is a wonderful way to help calm yourself before you turn in for the night. On its own, as part of a structured meditation or visualization, or paired with mild stretching, deep breathing can help release your mind from the concerns of the day, ease anxiety and set you up for a good night's sleep. If deep breathing doesn't help your anxiety or insomnia, talk to your doctor.
Types
Deep, slow, even breaths that fill your belly and chest are an excellent way to wind down before bedtime. If you're looking for a more formal breathing technique, try counting each breath as you exhale. When you get to 10, start again at one. Counting breaths helps your mind relax and eases you into gentle sleep, says Ken Cohen, qigong master and author of "The Way of Qigong." For times when your anxiety levels are high, try a breathing pattern that keeps you oxygenated by making your exhalations slower than your inhalations.
Benefits
Deep belly breathing, like that practiced in yoga, brings your mind into the present moment, according to an August 2009 study published in the "Annals of the New York Academy of Science" by Richard Brown and Patricia Gerbarg of the Columbia University College of Physicians and Surgeons. Brown and Gerbarg found that over time, the practice of deep breathing makes you more resilient to stress and allows you to recover more quickly from any hardship that comes your way.
Considerations
Choose a deep breathing method based on what you want to achieve. If you're looking for a simple wind-down, belly breathing is great. If your mind starts churning as soon as your head hits the pillow, count your breaths. If you feel anxiety and tension in your chest and belly, try the Four-Seven-Eight Breath. Sit or lie down with your spine straight. Inhale through your nose, filling your belly and then your chest to the count of four seconds. Hold the breath for a count of seven. Exhale through your mouth to the count of eight. This exercise gradually strengthens your nervous system and balances your emotions, according to the website Chinese Holistic Health Exercises.
Complementary Practices
Visualization can enhance the effects of deep breathing. As you inhale and exhale, imagine yourself floating on warm, gentle ocean waves, advises the website of the Sleep Disorders Center at the University of Maryland Medical Center. If you're still having trouble getting your mind to settle down, try gentle stretching. As you inhale, stretch your arms above your head, point your toes and expand your body as much as you can. Exhale, relaxing the stretch. Repeat until your body and mind begin to feel more relaxed.
Caution
If you find yourself getting dizzy while performing deep breathing, or you feel that it's making you more anxious, not less, you are probably forcing it or trying to move the breath too quickly, according to the website of the University of Maryland Medical Center. Take a break for a moment or two. If you feel any tensions in your body, relax them before you continue. When you go back into deep breathing, put the emphasis on slow, natural breaths. Never try to force it.
References
- "The Way of Qigong: The Art and Science of Chinese Energy Healing"; Ken Cohen; 1999
- PubMed.gov: Yoga Breathing, Meditation, and Longevity
- Chinese Holistic Health Exercises: Anxiety Breathing Techniques and Acupressure: A Powerful Self Therapy for Anxiety and Stress
- University of Maryland Medical Center: Sleep Disorders Center --- Relaxation Techniques
