Breathing Techniques for Sleep

Inhale slowly through your nose, allowing your belly to rise, and exhale through your mouth, letting your belly fall.

Breathe in for a count of four, hold for seven, and exhale for eight, repeating the cycle several times.

Inhale for four counts, hold for four counts, exhale for four counts, and hold for four counts, repeating the cycle.

Combine deep breathing with the progressive relaxation of different muscle groups, starting from your toes and working your way up to your head.

Inhale through one nostril, close it, exhale through the other nostril, and repeat, alternating between nostrils.

Focus your attention solely on your breath, observing each inhalation and exhalation without judgment or distraction.

Engage your diaphragm by breathing deeply into your belly, allowing your lungs to fully expand.

Use pre-recorded or guided meditation apps to follow breathing exercises designed to promote relaxation and prepare you for sleep.

Remember to practice these techniques consistently and experiment with different approaches to find the ones that work best for you.

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