April 12 (Punjab Khabarnama) : If you find yourself tossing and turning at night, unable to sleep, it’s likely that either your body or mind — or both — are drowned in stress. So, if are looking for a promising solution, here is a breathing technique to feel relaxed and sleep peacefully, one that is often recommended by yoga practitioners. Wondering what it is?
As someone who has been practicing and teaching yoga and breathing techniques for over a decade, Saurabh Bothra, CEO and certified yoga instructor, Habuild assured that ‘belly breathing’ is “one of the most powerful techniques to release that mental/physical stress, and induce sleep”.
But first, what exactly is belly breathing?
It’s a breathing technique that focuses on the use of the diaphragm rather than shallow chest breathing, said Bothra. He added that our stresses can trap us in a cycle of tension and anxiety, which can make our bodies forget how to breathe properly, “resorting to shallow, quick breaths that barely touch the belly”. “But this type of breathing unknowingly activates our fight-or-flight mode and deactivates our sleep mode,” said Bothra.
How to do it?
Anupm Bhattia, a gut health specialist took to Instagram to show how to do belly breathing:
*Lie down on your back and place one hand on your belly and the other on the chest.
*Take a deep breath in through your nose making sure your belly rises as you inhale.
*Hold that breath for a few seconds and then slowly exhale through your mouth as your belly falls.
*Repeat this process for a few minutes focusing solely on your breath and the rise and fall of your belly.
Bhattia mentioned that this technique helps activate the body’s relaxation response, which can help reduce stress and tension, making it easier to drift off to sleep. “You will notice that your heart rate slows down, your muscles relax, and your mind becomes more peaceful,” said Bhattia.
Now, let’s understand how deep belly breathing induces sleep and relaxation:
Activates the relaxation response of the body
When you engage your diaphragm and breathe deeply into the belly, according to Bothra, the parasympathetic nervous system, responsible for promoting relaxation and reducing stress, gets stimulated.
“By consciously engaging in deep, slow belly breaths, you signal to your body that it’s time to unwind and prepare for sleep,” said Bothra.
Slows down your heart rate and blood pressure
Belly breathing is the best way to tell your heart to take it easy. According to Bothra, slow and deep breaths reduce the oxygen demand of the body, which lowers the heart rate and blood pressure. “This signals your body that it’s time to unwind and get some sleep,” said Bothra.
Reduces stress hormones
Deep belly breathing lowers levels of stress hormones like cortisol in your body. Bothra shared that when these hormones are on the down-low, it’s easier for the mind to relax and for sleep to take over. “I always advise people to have a proper bedtime routine that includes reading, meditation, warm bath, journaling, and chamomile tea,” said Bothra.
How to stay consistent
It’s important to prepare your mind for sleep. Add belly breathing into this bedtime routine and it’ll drastically improve your sleep quality and overall well-being. “Yes, it will take time to break the habit of shallow chest breathing, but if you consciously practice it daily before sleeping, deep breathing will become your second nature,” added Bothra.
