How does long night insomnia do? Learn this two-step sleep breathing method, 15 minutes to improve sleep quality

On weekends, I don’t know if you want to adjust your sleep, get rid of the busy and tense working atmosphere, take a break, and let yourself have a good and healthy sleep habit.

Especially in modern society, many people have insomnia, anxiety, and sometimes sleep all night as if they have never had a rest, which is prone to insomnia and poor sleep quality.

In many cases, we have insomnia or poor sleep quality because our body cells are still in a relatively tense and excited condition. If we want to regulate sleep and fall asleep quickly, we must first relax our body.

Next, gradually relax your body through breathing and quickly go to sleep. Let's take a look.

1. Preparation: relax

First of all, we have to relax our body in all directions. It needs to be clear here that it is not that we are lying in bed and doing a comfortable posture is to relax, it needs a process of gradual entry.

First of all, we get everything ready. When we go to bed, raise our legs against the wall and keep them for ten minutes. At the same time, we should keep the surroundings quiet.

You will feel the overall physical condition, muscles and nervous system, get better soothing and relaxation.

2. Breathing

After entering the breathing state, there are four main movements.

First of all, clean up the bed and lie flat on the bed.

In order to relieve the back pressure, put a cushion under the knee and a cushion around the neck. Note that the height of the cushion can be adjusted according to your own comfort level.

The third step, we can enter the state of deep breathing, generally using the chest and abdomen breathing method at the same time.

First take a long breath, you will feel the belly bulge slightly, let the air stay in the chest for a period of time, and then slowly exhale, you will feel the abdomen fall back when you exhale. You can feel the changes in the abdomen with both hands above the belly button.

Your attention will also be focused on your abdomen.

Keep practicing for 15 minutes.

Matters needing attention:

When practicing breathing, deep breathing needs to be maintained for a certain amount of time. Second, in the process of breathing, we can feel the direction of the airflow with our body and the movement of our abdomen with our hands at the same time. Draw your attention back from daily chores.

It should be noted here that the breathing practice when you are about to go to sleep is quite different from the meditation in yoga, that is, music is not recommended, even if the music is more soothing, it is not recommended to play it. Mainly to achieve a simulated sleep environment, so that you can gradually step into the state of sleep from this breath, and then better achieve deep sleep.

A good sleep is the beginning of the second day, especially in today's society with a serious lack of sleep and an impetuous atmosphere, whether you are in a bustling city or in the countryside, my sleep can have a good start and make my body healthier.

Let's practice together!