Having trouble getting a restful night’s sleep? Try focused breathing before bed.
“Any type of breathing that emphasizes the exhale is relaxing and calming, especially at night to settle the body and mind,” says Beth Ando-Brenman, MPT, yoga instructor and community health educator at CentraState.
She recommends the 4-4-8 breath:
4 – Breathe in through your nose for a count of four.
4 – Hold the breath in for a count of four.
8 – Exhale through your nose for a count of eight. Maybe even more relaxing, exhale like a sigh though softly opened lips.
Use this breathing approach to ease into a tranquil sleep state.
“Getting quality sleep at night allows your brain to cycle through the four stages of sleep for a productive and energetic next day,” says Ando-Brenman.
CENTER FOR SLEEP DISORDER:
To learn more, visit our sleep disorders center page.
