Better sleep with breathwork
Something we do every second of our lives, usually unconsciously, has the potential to improve our sleep immediately. We're talking about your breathing. Breathing has a major influence on the quality of sleep and regeneration. Not only while we sleep, but also during the day and in the evening when it's time to wind down. Are you ready for a deeper and more restful sleep?
The connection between breathing and sleep
Breathing is an involuntary action that we usually take for granted. You're even doing it right now without thinking about it (until we mentioned it). But do you realise that the way you breathe can have a huge impact on how you feel?
Your breathing is closely linked to your central nervous system, which controls your fight-or-flight response. When you are under stress, your body goes into a state of hyper arousal and releases hormones such as cortisol and adrenaline. In this state of stress, it is difficult to relax and fall asleep.
The feeling of being agitated and tired can make the situation even worse. The additional stress caused by the fear of not being able to sleep has a name: Somniphobia. It creates a worrying cycle of stress and lack of sleep because you are too worried about not being able to sleep. This cycle makes you feel even worse due to the lack of sleep: tired, irritable, anxious, depressed, unmotivated, moody and even more stressed.
A simple but effective remedy is to learn to consciously control your breathing. By activating your parasympathetic nervous system, you can relax your body and mind.
Proven breathing exercises for relaxation
Breathing exercises have been a tried and tested way to reduce stress and relax for centuries. One technique we would like to introduce to you is abdominal or diaphragmatic breathing. This involves breathing deeply into the diaphragm (relaxation) and not shallowly into the chest (stress).
This is how diaphragmatic breathing works:
-
Place one hand on your stomach and one hand on your chest.
-
Concentrate on raising the hand on your stomach as you inhale.
-
The hand on your chest should not move.
These breaths into the deepest regions of the lungs activate the relaxation system, slow down the heart rate and increase heart rate variability - a feeling of relaxation sets in.
Box breathing is another method used by athletes and Navy SEALs, for example, to remain calm under extreme pressure. Box breathing is steady and this rhythmic pattern helps to regulate breathing and calm the mind.
How box breathing works
-
Breathe in for 4 seconds
-
Hold for 4 seconds
-
Exhale for 4 seconds
-
Hold for 4 seconds
It's simple and that's why it's so effective.
In addition to diaphragmatic breathing and box breathing, 4-7-8 breathing has proven to be effective. The longer exhalation phase has a relaxing effect.
This is how 4-7-8 breathing works:
-
Breathe in for 4 seconds
-
Exhale for 7 seconds
-
Hold for 8 seconds
You can do the breathing exercises for as long or as short as you like. By integrating these simple but effective breathing exercises into your daily routine, you can train yourself to relax more easily and improve the quality of your sleep. Whether you're struggling with racing thoughts or suffering from anxiety. Whatever is keeping you awake at night, a few minutes focussing on your breathing can make all the difference.
Breathing correctly during sleep
Of course, the way we breathe at night also has a major influence on the quality of our sleep and recovery. It is important that we breathe the way nature intended: Through the nose!
Our nose has the task of filtering and moisturising the air before it reaches the lungs, protecting the airways and reducing the risk of infection. Nasal breathing promotes the production of nitric oxide, which improves blood circulation and increases oxygen uptake in the body. It also supports the correct position of the tongue and jaw, which reduces the risk of snoring and sleep apnoea. It is therefore important that we get into the habit of nasal breathing during sleep.
If we breathe through our mouth, as unfortunately many people are used to doing, the mucous membranes dry out and swell. Although we have the feeling that we are taking in more air through our mouth, less of it reaches the bloodstream because there is a lack of nitric oxide. As the tongue does not rest against the palate during mouth breathing, we tend to snore more and, in the long term, even the shape of our jaw and face changes adversely.
Not sure if you breathe through your mouth at night? Indications of this are a dry mouth and throat when you wake up, sometimes even slight pain, bad breath or a blocked nose. Here you can find out how to get rid of these negative side effects once and for all and switch to nasal breathing.
Supporting correct breathing during sleep
Sleeping in a full-body inclined position can make it much easier to breathe at night. The slightly elevated position of the upper body reduces the pressure on the airways, which reduces the risk of breathing interruptions and snoring. The inclined position also supports the natural gravitational effect, which facilitates the drainage of mucus and other secretions, keeping the airways clearer. This position can also improve lung function by optimising ventilation of the lungs and thus increasing oxygen uptake. Take a look at the SAMINA Gravitas® concept and all its benefits.
If nasal breathing is still difficult, there is a method that admittedly seems frightening at first glance: So-called ‘mouthtaping’. This involves taping the mouth shut with a special adhesive tape so that you automatically have to switch to nasal breathing. The method is unusual, but very effective. It is also completely safe for healthy people, as the tape can be removed quickly and special tapes allow mouth breathing if necessary. Nevertheless, it is advisable to consult a doctor you trust before using mouth taping to rule out any undesirable effects.
Using essential oils in the bedroom can also help to open up the airways and make breathing easier. Oils such as eucalyptus and peppermint are known for their expectorant and anti-inflammatory properties, which can help to keep the airways clear. Lavender and chamomile have a calming and relaxing effect, which not only makes breathing easier, but can also contribute to a deeper and more restful sleep.
Finally, natural materials in the bedroom, such as untreated wood or biologically active virgin sheep's wool, have an enormous influence on the bed and room climate and can therefore make breathing easier. Allergies, which attack the mucous membranes and cause them to swell, are a particular concern here.
Don't just read, try it out and put it into practice!
Improving your own breathing can make a big difference to the quality of your sleep - of course only if you put the tips into practice. Visit us in one of the SAMINA specialist shops and experience the effect of the full-body incline with SAMINA Gravitas®, the calming effect of the biologically active virgin sheep's wool and the optimum positioning of the body for easier breathing. In combination with breathing exercises, you will quickly feel the positive effects.