Discover the transformative potential of breath work in enhancing the quality of your sleep. In this insightful article, we delve into three powerful pre-sleep breathing exercises that can help you achieve a state of deep relaxation, preparing you for a night of rejuvenating slumber. Learn step-by-step instructions for each technique and understand how each works.
By incorporating these simple yet effective breathing exercises into your bedtime routine, you'll unlock the power of breath and experience the blissful benefits of deeper, more restful sleep. Say goodbye to restless nights and embrace a journey of peaceful, rejuvenating sleep through the art of mindful breathing.
1. 4-7-8 Breathing Technique:
Find a comfortable sitting or lying position and close your eyes.
Relax your jaw and place the tip of your tongue just behind your upper front teeth.
Inhale through your nose silently to the count of 4.
Hold your breath for a count of 7.
Exhale slowly through your mouth to the count of 8, making a whooshing sound.
Repeat this cycle three more times, for a total of four breaths.
The 4-7-8 breathing technique helps promote relaxation, reduce anxiety, and calm the nervous system, making it an excellent exercise to incorporate before bedtime.
2. Box Breathing:
Sit in a comfortable position and close your eyes.
Inhale deeply through your nose to the count of 4, filling your lungs with air.
Hold your breath for a count of 4.
Exhale slowly and completely through your nose or mouth to the count of 4.
Hold your breath for a count of 4 before beginning the next cycle.
Repeat this cycle for several minutes, focusing on the rhythmic pattern of your breath.
Box breathing helps regulate the breath, increases oxygen intake, and induces a state of relaxation and mental clarity. It can be practiced anytime during the day to reduce stress and promote a sense of calmness.
3. Progressive Relaxation Breathing:
Find a comfortable position and close your eyes.
Take a deep breath in through your nose, filling your lungs with air.
As you exhale slowly through your mouth, focus on releasing tension from a specific part of your body, starting from your toes and moving upward.
With each breath out, imagine the tension melting away and a sense of relaxation spreading throughout your body.
Continue this pattern, moving from one body part to the next (legs, abdomen, chest, arms, neck, and head), until you have released tension from head to toe.
Progressive relaxation breathing combines deep breathing with a conscious release of tension, helping to alleviate physical and mental stress, and preparing your body for a peaceful sleep.
PRO-TIP: Add CBD to your Nightly Routine
CBD, with its natural calming properties, works in harmony with your body to alleviate anxiety, quieten the mind, and promote deep relaxation. When coupled with intentional breathing exercises, the effects are magnified, allowing you to effortlessly drift into a peaceful slumber.
We understand the importance of a good night's sleep for your overall well-being and productivity. That's why we're passionate about sharing this dynamic duo with you. By embracing the magic of CBD and the art of mindful breathing, you can transform your sleep experience and wake up each morning feeling fully recharged and ready to conquer the day.
CBD Product Recommendation:
Moderate Issues Sleeping: CBD Oral Drops (1000MG)
Severe Issues Sleeping: Night Night Drops (1500MG)
It's time to make restful, blissful sleep a reality. Embrace the embrace the transformative potential of CBD and mindful breathing, and unlock a world of better sleep.