5 yogic breathing exercises that guarantee peaceful sleep

A lot of us either suffer from insomnia, or have trouble falling asleep. This, in turn, can disrupt our entire nervous system, and make us tired, and irritable. However, if you too have been struggling with sleep, then Yoga can come to your rescue. When practised in the right way, certain asanas can lower heart rate, and relax the mind, inducing sleep. Do these everyday for maximum benefits....

Alternate nostril breathing is a staple yoga technique known for balancing the body’s energy and calming the mind. It involves breathing through one nostril at a time while blocking the other.

How to do it:

Sit comfortably with your spine straight.

Use your right thumb to close your right nostril and slowly inhale through the left nostril for about 6 seconds.

Close the left nostril with your ring finger, hold your breath for 6 seconds.

Open the right nostril and exhale slowly for 6 seconds.

Inhale through the right nostril for 6 seconds.

Close the right nostril and hold for 6 seconds.

Exhale through the left nostril.

Repeat this cycle for 5 minutes.

This pranayama reduces stress and anxiety, and thus induces sleep

The 4-7-8 breathing is a simple but powerful method to reduce anxiety and help with sleep.

How to do it:

Sit or lie down comfortably.

Breathe in quietly through your nose for 4 seconds.

Hold your breath for 7 seconds.

Exhale forcefully through your mouth with a “whoosh” sound for 8 seconds.

Repeat this cycle 4 times.

This slow, rhythmic breathing helps relax the nervous system and can help you fall asleep faster.

Box breathing is easy to learn and effective for calming the mind.

How to do it:

Inhale slowly through your nose for a count of 4.

Hold your breath for 4 seconds.

Exhale slowly through your mouth for 4 seconds.

Hold your breath again for 4 seconds.

Repeat for several minutes.

This equal pattern of breathing helps regulate your breath and reduce stress hormones.

Bhramari Pranayama uses a humming sound to soothe the mind and body.

How to do it:

Sit comfortably and close your eyes.

Place your thumbs gently over your ears to block external noise.

Take a deep breath in.

Exhale slowly while making a humming “mmm” sound.

Focus on the vibration between your eyebrows.

Repeat 5-10 times.

This technique helps reduce anxiety and promotes deep relaxation, aiding better sleep.

Also called Yogendra Pranayama, this exercise focuses on deep belly breathing to relax the nervous system.

How to do it:

Lie down comfortably on your back with knees bent.

Place one hand on your abdomen and the other on your chest.

Inhale deeply through your nose, pushing your belly upward while keeping your chest still.

Exhale gently, letting your belly sink down.

Keep the inhalation and exhalation equal in length.

Continue for 5-10 minutes.

This breathing activates the parasympathetic nervous system, helping reduce stress and prepare your body for restful sleep.