Proper breathing for better sleep
Breathing techniques are recommended by experts as effective aids for improving sleep quality and reducing insomnia caused by stress and exhaustion. The main methods include breathing through the nostrils using the "4-7-8" technique, where air is inhaled for 4 seconds, held in the nose for 7 seconds, and exhaled for 8 seconds. This promotes relaxation and decreases stress hormones. Additionally, techniques such as deep abdominal breathing, pursed-lip breathing which slows down the breathing rate, progressive muscle relaxation, and balanced breathing—aimed at regulating the breathing process and promoting a sense of calm—are advised. These methods help induce deep sleep and alleviate stress.
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