You're not alone if you find it difficult to fall asleep. Having a sleep disorder which is known as insomnia is a big challenge for many people, but it can be made easier by doing a few minutes of mild to moderate exercise. Breathing exercises that are done early in the morning or later in the evening help to regulate the sleep-wake cycle. Exercising raises the body temperature slightly, thus improving the body's sleep-wake cycle. Mentioned in this blog, are a few exercises that can help to improve the ability to sleep.
Exercise 1:
This exercise is performed by tensing and relaxing 16 different muscle groups of the body. The muscle groups include the front of the neck, back of the neck, forehead, around the eyes and nose, cheeks and jaws, around the mouth, chest, stomach, thighs, back, hips, buttocks, lower legs, shoulders, forearms, biceps, wrists, and hands.
Lie in bed, breathe in, and tense the first group of muscles for 5-10 secs.
Breathe out and quickly relax the muscles.
Relax for a few secs and start with the next muscle group.
Repeat until the exercise is done with all 16 muscle groups, once you've finished, focus on keeping all of the muscle groups relaxed.
Exercise 2:
Gently part the lips.
Exhale out the air from the mouth.
Silently inhale through the nose and count till 4.
Hold the breath and count till 7.
Exhale out again counting till 8.
Repeat 4 times, and do 8 repetitions.
Exercise 3:
Gently breathe deeply in and out.
Place one index finger on one nostril
Keeping the mouth closed, breathe out slowly through the other nostril.
Repeat 5 times.
Exercise 4:
Take a long, breathe inside.
Exhale fully and focus on the movement of the body.
Now, slow down the exhalation so that it is 2 times as long as inhalation.
Exercise 5:
Lie on the back with knees bend and pillows under the knees.
Place one hand on the chest and another hand on the stomach.
Slowly, take a deep breath through the nose while keeping the hand on the chest. The hand on the stomach rises and then falls.
Then, breathe slowly through pursed lips.
Slowly breathe in and out without the chest moving.
Whatever the type of breathing exercise is being done, during all the phenomena, breathing exercises help to relax, sleep and breathe more naturally and effectively.
To get help for insomnia or any breathing related issues reach out to us. To book appointment with physiotherapist in gurgaon call 9560264949 now and get first visit complimentary
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