Moksha Mantra

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Relaxed Breathing: A guide to a good night sleep

Relaxed Sine Wave Breathing can help 30% of the population that has trouble sleeping

It’s already 11:30 pm and you have not still wind up for the day. You are still crawling under the covers worrying about some problem or a long to-do list for tomorrow.

Sound familiar? But don’t worry you are not alone. You are among the 30% of the population who have trouble turning off their overactive brains when it’s time to sleep.

But how can you relax when exogenous stressors related to work, money, kids, relationship, health and society monopolizes your thoughts?

The trick may not lie in sleeping pills, counting sheep or other online recommendations for sleep. But a regular practice of rhythmic sine wave breathing exercises can surely help to slide into a deep slumber. Here’s how…

1. Rhythmic Sine wave breathing stimulates parasympathetic nervous system.

Parasympathetic nervous system, part of autonomic nervous system, helps in shutting off your mind. Breathing exercises actually calms the central nervous system and acts as a meditation that can still your mind.

Breathing slows heat rate, blood pressure, stress level and other body functions, settles you enough to put you to sound sleep.

2. Rhythmic Sine wave breathing balance left and right side of the brain.

Alternate nose breathing reinforces deep relaxation by creating balance between the left and right side of the brain and facilitates calmness of nervous system.

3. Breathing correctly can increase levels of melatonin; primary sleep neuro-hormone.

Studies have shown that rhythmic sine-wave breathing can stimulate production of melatonin, which in turn, can inhibit production of cortisol and adrenalin (stress hormones).

4. Rhythmic Breathing produce calming alpha brain waves.

EEG studies of brain have revealed that breathing exercises produces soothing and relaxing alpha brain waves. These waves can inhibit excitatory neurotransmitters and activation of stress response system.

It also stimulates production of beta-endorphins- body’s natural painkiller.

5. Rhythmic breathing improves blood oxygenation.

Chronic stress can cause constriction of the blood vessels and raises blood pressure. This constriction reduces oxygen delivery to our adrenal glands, which register this as danger and stimulates sympathetic nervous system.

Sympathetic nervous system activation results in more wakefulness and disturbed sleep. Rhythmic breathing, by improving oxygenation of the blood, delivers message to the adrenals that the danger is gone and your sleep deepens.

6. Rhythmic Sine wave breathing redirects focus.

Simply by focusing on your breath you can bring your wavering mind back to the present moment. There is no chance of thinking about yesterday or tomorrow when you become more mindful of your breath.

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