What Kind of Breathing Exercises Can I Do Before Bed?
- This breathing exercise should be performed before getting into bed. Lay down on the floor on your back and spread your feet apart and place your hands by your sides. Turn your palms upward and close your eyes while concentrating on your entire body. Breathe in slowly as you try to relax every muscle starting at the top of your head, working your way down toward your toes. Your breathing should come from deep within your stomach and flow evenly in and out at a slow pace.
- This breathing exercise should be performed when you first get into bed, but before laying down. While sitting up, take in a deep breath through your nose. Try to visualize the air you take in and picture it moving down your stomach and into your lungs. With each breath you take in, count to four. Slowly exhale through your lips and count to eight. You should not have fully exhaled before reaching the count of eight. Repeat the entire process six to 10 times. You should feel your shoulders and arms relax almost immediately with this exercise.
- Deep breathing in bed will allow your body to relax prior to falling asleep. To do this, lie on your back in your bed. Relax your entire body slowly and inhale through the nose. Try to fill the lower part of your chest first and then allow the air to go into your middle and top portion of your chest. This entire process should last eight to 10 seconds. Hold your breath in for one or two seconds. Quietly release the air from your lungs and relax before doing the exercise again. If you begin to feel dizzy you are doing the exercise too quickly and need to slow it down. This exercise can be done until you fall asleep.
- Breathing exercises with a bedtime routine can help your child get a restful night's sleep.pretty young child sleeping image by les sanders from Fotolia.com
Teaching your child to relax through controlled breathing can be an essential relaxation technique that will help them sleep better at night. Have your child sit or lay down in their bed. Teach them to breathe in slowly and then exhale slowly. Using phrases such as "Breathe in the sunshine and let out the worries" can help your child feel more relaxed during the process. Teach your child to lay down and continue to breathe in and out slowly while allowing their mind to wander to a happy place. Whether that be a park, gymnasium or another location your child knows and loves.
