Most yogis are familiar with Ujjayi breath also known as "ocean breath" or "victorious breath" or "throat breathing" or “Darth Vader breath”. Here is one yoga pranayama, breathing exercise, or breathwork-the term that is getting popular in recent times-to try next time sleeplessness is troubling you: Ujjayi breathing technique for deep sleep When you’re restless, sleepless, and nervous before a test or big interview, what’s the most common piece of advice you’re given? “Take a deep breath.” This is because breathing helps slow your heart rate, which can lower anxiety, calm your mind and even help you find those zzzs. Think about it: When you are feeling anxious and your heart is racing, what’s the first thing you do? Deep breathing. After so many years, now even scientists have identified links between your breathing patterns and emotions, meaning you can use different rhythms of your breath to regulate your state of mind. Ancient yogis recognized this connection during their deep meditation. The breath-mind linkĮven though you may not have noticed consciously, the breath-mind connection is very powerful. The blue light emitted from screens tricks the brain into thinking it’s still daytime, decreasing the secretion of the sleep hormone melatonin and preventing feelings of natural sleepiness. Pro Tip:Turn off your cell phone and stop looking at all screens at least one hour before bed. This in turn can improve the overall quality of your life. Practicing yoga asana, simple pranayama (breathing techniques) like the Ujjayi breathing discussed here, and meditation can relieve many underlying issues to help bring peace of mind and balance in your life, which can result in sound, deeper, and more regular sleep. Lack of sleep, in turn, can worsen these conditions, causing a depleting vicious cycle of sleep deprivation and daytime fatigue. Insomnia as it is called in medical terminology, has many causes, including an overactive mind, stress, hormonal changes, chronic pain, sleep apnea, etc. If you have a hard time falling or staying asleep, your breath might be the solution to get a good night’s sleep. The Center For Disease Control and Prevention’s studies in 2016 show that 50 to 70 million adults display some form of sleeping disorder, with men reporting a higher rate of insomnia than women. Difficulty falling asleep and having sleepless nights? Try this Ujjayi breathing (video included) and meditation to enjoy a deep and restful sleep.Īre you finding it difficult to sleep on time at night? You are not alone.
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