The quality of our sleep is essential to our well-being and health. Yet many people find it difficult to difficulty falling asleep or getting a good night’s sleep. Fortunately, there is a simple and effective method for optimizing the quality of our sleep breathing.
By adopting specific breathing techniques, you can relax and catalyze sleep. In this article, we invite you to discover how breathing can become a precious ally for good sleep.
Sophrology: a holistic approach to general well-being
Sophrology is a method that combines relaxation, breathing exercises and visualization to create a state of relaxation conducive to sleep. By concentrating on breathing and learning to release muscular tension, this practice enables you to calm the mind and relieve stress everyday life.
By integrating positive visualization techniquessophrology also helps to calm negative thoughts and to a positive state of mind before going to sleep. This holistic approach is essential for improve sleep quality and achieve lasting physical and mental well-being.
Abdominal breathing: an effective technique for falling asleep
Abdominal breathing is recommended to help you fall asleep. state of deep relaxation before falling asleep. By concentrating on slow, deep inhalation and exhalation, this technique slows the heart rate, reduces stress and calms the mind.
By mobilizing the diaphragm and adopting a fuller breathing pattern, the abdominal breathing stimulates the parasympathetic systemresponsible for relaxation and rest. This regular practice prepares the body and mind for restful sleep, improving sleep quality and overall well-being.
The thoracic breathingoften associated with stress and anxiety, sends a signal to the brain and body indicating a state of tension. When we breathe shallowly and rapidly from the chest, our sympathetic nervous system is activated, increasing our heart rate and levels of cortisol, the stress hormone.
This stress signal can disrupt our sleep by keeping us in a constant state of alertness. Abdominal breathing, on the other hand, involves deep inspiration through the abdomen.
Finally, adopting good sleep hygiene practices can also help improve the quality of our rest. This includes maintaining a regular bedtime and wake-up routine, theavoiding bright screens before bedtimeand the creation of a favorable atmosphere to sleep in the bedroom.
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