In the fast pace of modern life many people struggle to get a good night's sleep or simply unwind and reduce stress. Breathing exercises can help calm the mind reduce stress and improve sleep quality. Here are four scientifically proven breathing exercises that anyone can practice.
4-7-8 Breathing
The 4-7-8 technique focuses on controlling the breath by inhaling for 4 seconds holding for 7 seconds and exhaling for 8 seconds. We exhale more air than we take in. Proven to reduce cognitive arousal before sleep leading to better sleep in people with insomnia.
Diaphragmatic (Belly) Breathing
Diaphragmatic breathing activates the diaphragm — a dome-shaped muscle at the base of the lungs — encouraging deeper slower breathing. Proven to reduce stress levels and improve mental wellbeing.
Box Breathing
Box breathing includes inhaling holding exhaling and holding again — all for equal durations. Start with 3 seconds if 4 is too much. Proven to regulate the autonomic nervous system and reduce stress and anxiety.
Alternate Nostril Breathing (Nadi Shodhana)
An ancient yoga technique involving alternating inhalation and exhalation through each nostril. Proven to slow heart rate and reduce blood pressure in adults with hypertension.