Paced Breathing Exercises Can Improve Sleep Quality
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How Paced Breathing Exercises Can Improve Sleep Quality
Introduction
Getting a good night’s sleep is essential for optimal health and well-being. However, many people struggle with falling asleep or staying asleep throughout the night. If you are one of them, then you might want to try paced breathing exercises before going to bed. According to a study published in Psychophysiology, pacing your breath at 6 bpm (3 in and 7 out) can significantly improve sleep quality and efficiency.
The Study
The study conducted by H.J. Tsai et al. involved 20 healthy adults who reported having poor sleep quality. Participants were randomly assigned to either a paced breathing group or a control group. The paced breathing group received instructions on how to perform the breathing exercise, while the control group did not receive any intervention.
Results
The results showed significant improvements in sleep quality and efficiency for participants who practiced paced breathing before sleep. Specifically, they experienced:
Faster Sleep Initiation
Participants in the paced breathing group reported falling asleep faster compared to the control group.
Reduced Nighttime Awakenings
Those who practiced paced breathing woke up less frequently during the night, leading to more uninterrupted sleep.
Enhanced Morning Restfulness
Participants who engaged in paced breathing exercises felt more rested and refreshed in the morning, indicating improved overall sleep quality.
Why Paced Breathing Works?
According to the researchers, paced breathing exercises can activate the parasympathetic nervous system. This activation slows down the heart rate, lowers blood pressure, and reduces feelings of stress and anxiety. By inducing a state of relaxation, the breathing exercises prepare the body for sleep.
A Simple Breathing Exercise to Help You Sleep Easier
Watch this video on YouTube: https://youtu.be/PlK90dL2J9E
Sleeping is very difficult for a millions of people in the hectic and high intensity modern world.
We are all so well connected and ‘plugged in’ that it can be very difficult for us to unplug, unwind and get a good night’s sleep.
A good night’s sleep is the basis of a healthy life. But what if we have trouble falling asleep? What can we do to improve the situation? Oxygen Advantage founder Patrick McKeown leads you through a simple exercise to calm the body and mind and help you fall asleep more easily.
Patrick shows how, with a simple light breathing exercise and focusing on breathing through the nose, you can activate the body’s rest and digest response, the body’s relaxation response, and ready yourself for a restful night’s sleep.Oxygen Advantage® on YouTube. Over 20 years’ experience of international Breathing Expert Patrick McKeown at your fingertips.
Conclusion
In conclusion, paced breathing exercises are a simple and effective way to improve sleep quality and efficiency. If you are struggling with sleep, consider adding this practice to your bedtime routine. Just remember to breathe in for 3 seconds and out for 7 seconds at a rate of 6 bpm. Sweet dreams!
By incorporating paced breathing exercises into your nightly routine, you can enjoy a more restful sleep and wake up feeling rejuvenated and ready to tackle the day ahead. Give it a try and experience the benefits for yourself. Good luck and happy sleeping!
Tags: paced breathing exercises, sleep quality, sleep efficiency, sleep, breathing exercises, relaxation, health
