Unlock a Peaceful Night's Sleep with this Simple Deep Breathing Exercise

If you find yourself tossing and turning at night, you're not alone. The struggles of balancing work, family, and daily responsibilities (just to name a few) can make it challenging to get a restful night's sleep.

According to Ayurveda, sleep is crucial for restoring the body, balancing doshas, and maintaining our overall well-being. Lack of sleep can even lead to:

  • Difficulty concentrating and remembering things

  • Irritability and mood swings

  • Feeling tired and sluggish throughout the day

  • Higher vulnerability to illnesses and infections

  • Difficulty making decisions 

  • Making more mistakes than usual

  • Elevated stress hormones

  • Increased appetite

Since most people do not have a perfect sleep record, it’s safe to say we’ve all probably experienced some of the issues that come with lack of sleep. So, how do we avoid these and ensure we’re getting enough rest to restore our mind and bodies?

For starters, creating the right sleep environment is crucial. Is your room tidy and conducive for sleep? Is it dark enough? Is your bed prepared for a night of rest? Taking a break from screens before bedtime can help your mind ease into a peaceful state. There’s also various homemade or store-bought remedies like herbal teas that can help calm your nervous system and help facilitate sleep. While all of these things can help your slumber, you might still be searching for that oh-so elusive perfect night's sleep…

Let me introduce you to a simple yet effective deep breathing exercise that has proven to be beneficial for myself as well as many of my clients. Consider this scenario: it's late at night and your mind is racing with thoughts, preventing you from falling asleep—sound familiar? When this happens, try belly breathing, a powerful breathing technique that stimulates the parasympathetic nervous system, promoting relaxation, enhancing overall well-being, and facilitating better sleep. 

How to practice belly breathing to help you fall asleep

1. Find a comfortable position sitting or lying down (if you're sitting, keep your spine upright).

2. Place your hands on your abdomen or one hand on your chest and the other on your abdomen. 

3. Inhale slowly through your nose—focus on filling your lungs with air and feeling your abdomen expand.

4. Exhale slowly and completely through your mouth.

5. Notice the rise and fall of your abdomen with each breath.

6. Keep your breathing slow and steady and aim for a comfortable and natural rhythm.

7. Repeat this process for a few minutes, gradually extending the duration as you become more comfortable with the technique.

Belly breathing pro tips

  • Practice belly breathing regularly, especially in situations where you feel uneasy or anxious. Consistent practice can make it easier to use this technique when needed.

  • Incorporate belly breathing into your daily routine, such as when you wake up, before going to bed, or during breaks at work.

This exercise not only helps calm the mind before bedtime but can also be useful if you find yourself awake in the middle of the night. One of my clients, a devoted practitioner of this technique, said: 

“Lia, this is the best gift you’ve given me. I use this breath all the time, especially when I wake up during the night. It puts me right back to sleep.”

Learn and practice belly breathing with me at my spring retreat!

This deep breathing exercise is just one of many things you’ll learn and implement during my 🌷Spring Renewal: A Women’s Pilates and Yoga Retreat🌻 May 17-19. Enjoy a long weekend away for Pilates, yoga, time in nature, and deep rest to leave you feeling nourished and replenished. Sign up HERE!

Curious about Yoga Therapy or Pilates? Let’s connect!

If you’re brand new to wel•lam or movement, let’s find out which program is right for you! Schedule a complimentary connection call here!

With love,

Lia

Pilates, retreat, Yoga, Yoga therapyLia Masciulli