5)4-7-8 Breathing Technique
The 4-7-8 breathing exercise promoted by Andrew Weil uses the counting ratio of diaphragm breathing and breath keeping. Many people think that this 4-7-8 breathing exercise is a natural sedative and the best way to relax and fall asleep quickly. In practice, abdominal breathing or three-part breathing is used, with inspiratory number of 4, breath holding number of 7 and expiratory number of 8. Repeat four cycles and practice slowly for a longer time.
6)Box Breathing or square breathing
Another counting ratio method with diaphragm respiration and respiration maintenance is Samafulliti pranayama. It is called box, square or equal breath because it uses a scale of 4-4-4-4. This pranayama exercise balances, harmonizes and balances pranayama flowing through the lowest point or energy channel of the body. This four-part breathing technique is mainly to calm and balance the body and mind, so as to reduce mental stress and worry. Samavrati can also help lower heart rate, increase oxygen supply to brain and reduce anxiety.
7)Alternate Nostril Breathing
Nadi Sodhana pranayama or alternate nostril breathing uses fingers to close one nostril and exhale the other nostril. Alternate nostril breathing can make people calm and balanced, make your body in a more relaxed state, and prepare for sleep. If you get sick or catch a cold, it is difficult to practice this skill.
Bhramari Pranayama means “bees breathe”, and they hum when they exhale. This slow deep breathing can reduce external interference, help lower heart rate and blood pressure, and prepare the body for sleep.
Mantra or affirmation
Spell is a sacred Sanskrit sound used in japa or spell meditation. Affirmation is a short positive phrase used to reduce negative thinking patterns, which is similar to repeated prayers. Both of them can be used together with diaphragm or three-part breathing to create deeper peace and inner peace. If you go to bed and find your mind full of thoughts, practice repeating a spell with deep breathing or be sure for a few minutes.
Yoga is a kind of conscious body scanning, where you can see different parts of the body relax with each inhalation and exhalation. This gradual relaxation technique is a good way to release deep anxiety, stress and tension, and to prepare the body for falling asleep. You can find free yoga videos for 10 to 30 minutes on YouTube.
How long does it take to get results?
It depends on several factors, and different people will be very different. You should notice some results in a few days, but it may take you weeks, months or even years to see progress. The most important thing is to keep practicing. Like most things, the more you do, the faster you can see the results.
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