Stress and a lot of thoughts make it difficult to fall asleep, and now, more than ever, it is important to get enough sleep. These simple breathing exercises will help you relax and fall asleep.
If you can’t fall asleep due to nerves, 7 breathing exercises will help you fall asleep without drugs / Photo: unsplash.com, freepik.com
Hundreds of thousands of Ukrainians have lost sleep due to the attack of Russian troops on Ukraine. To deal with insomniaYou can try soothing breathing practices. These exercises are good because they can be performed anywhere and in any conditions, writes the telegram channel Psychological support.
These short breathing exercises known to yoga practitioners. The practice called Chandra Bhendana is based on breathing only through the left nostril – this helps to connect the left side of the body with the nervous system and calm and sleep. Therefore, in order to curb thoughts that interfere with sleep: one should:
- Sit or lie down as comfortably as possible.
- Close your eyes, relax your eyelids. Imagine that you are in cool but pleasant water.
- Cover the right nostril with the thumb of the right hand.
- The remaining fingers of this hand relax and straighten.
- Inhale through the left nostril, then cover it with four free fingers of the right hand. As you do so, release your thumb from the right nostril and exhale through the right nostril.
- You need to repeat several times: inhale through the left nostril, covering the right with your thumb, exhale through the right, covering the left nostril with the rest of your fingers.
After these exercises, breathing will calm down, become slow, anxiety will decrease and you will want to sleep. / Photo: Getty Images
You need to do the exercise until your breathing calms down, becomes slow, anxiety will decrease and you will want to sleep.
Repeat the same mirror through the right (Nadi Shodhana).
This breathing also helps to reduce anxiety and calm down after stress.
Scientists talk about the benefits of such breathing, because there are many nerve endings in the nose that can be used to “switch” bodily functions and help you relax or focus. To do this, you need to change inhalations and exhalations through different nasal passages, as described in the exercises.
Also in a state of prolonged stress, it is important to take care of heart health, read: How to keep your heart healthy when you are constantly stressed – 6 tips that work.
And when stress is drawn to sweets, what to do – said the therapist: Why is stress drawn to sweets and what sweets you can eat.
Source: Segodnya
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