After a long day, all we want to do is, Sleep in peace. But, there are nights we are very tired and restless, resulting in tossing and turning. Then, there are those nights where the dreams are so vivid, that we wake up tired or grumpy.  Sleep is essential for our body and mind. This is the period where our cells and thoughts are relaxed and reconstructed. Thus, a few simple pranayam or breathing exercises that improves your sleep quality. Therefore,  we feel refreshed and rejeuvenated in the morning. Which helps us in having a better day!!

Pranayam practices

1. Ujjayi Breath

The word “ujjayi”  means “to conquer” or “to be victorious.” Because of the sound it makes when performed correctly, this breath is also sometimes called “Ocean Breath” or “Hissing Breath.”

When inhaling, completely fill your lungs, while slightly contracting your throat. When exhaling, release all the oxygen, while making more space in your throat.

The steadiness, sound and depth of the Ujjayi breath helps to link your mind, body, and spirit to the present moment. Besides, it helps in calming your mind and releasing all the thouughts, worries and frustration. As the muscles and mind relax, the breath and the sound helps in deep sleep.

2. Left nostril breathing

The easiest breathing technique to activate the parasympathetic nervous system is to inhale and exhale through the Left Nostril. This will create a calming and soothing effect for the whole body.

Simply close the right nostril off with the right thumb. Inhale through the left nostril and exhale through the left.

The relaxing effect on the body induces sleep. Which saves you from counting sheep all night.

3. Brahmari ( Bee Humming)

This pranayam has an absolutely calming effect that helps in curing sleeplessness. It is great for anyone suffering from anxiety, as it will create focus from distracting thoughts.

On the inhale, close your eyes and breathe through the nose. When exhaling, close the ears and a humming sound is produced. As we blow through the lips while chanting “Mmmmmmmm.”

4. Eleven Mindful breaths

Breathe deeply from your abdomen, getting as much air as you can into your lungs. As you inhale, your belly rises and as you exhale, your belly relaxes. Simple 11 breaths helps in calming your mind- body-senses. And you can be sure, that you will sleep like a baby!!

5. Anulom Vilom Pranayam

Alternate nostril breathing balances the two main energy channels – Ida and Pingala thereby balancing the two hemispheres of the brain. The exercise is popular and is a powerful practice to relax the brain, while activating the parasympathetic nervous system. This exercise is like a natural relaxing tablet, which will helps in inducing deep sleep.

It only takes a few moments of your time to practice these breathing techniques. Find the one that you love and practice it everyday! They have a multitude of health benefits and keeps you more aware and peaceful.

Iti Jain

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