Deep Diaphragmatic Breathing:Inhale deeply through your nose, letting your abdomen expand, then exhale slowly through pursed lips, promoting relaxation and lowering stress hormones for a serene bedtime routine.
Alternate Nostril Breathing (Nadi Shodhana):This technique involves inhaling and exhaling through one nostril at a time, balancing energy flow and calming the nervous system, making it perfect for bedtime tranquility.
4-7-8 Breathing Technique:Inhale for a count of 4, hold for 7, and exhale for 8, promoting a sense of calmness by reducing anxiety and aiding in a peaceful transition into sleep.
Ujjayi Breathing (Ocean Breath):Create a soft ocean-like sound by constricting the back of your throat during inhalation and exhalation, fostering relaxation and mindfulness as you prepare for a restful night.
Sama Vritti (Equal Breathing):Achieve balance by inhaling and exhaling for an equal count, promoting a sense of calmness and stability that prepares your mind and body for a restful night's sleep.