Top 5 Pranayama Techniques for Anxiety and Better Sleep
1. Box Breathing (Square Breathing)Square breathing is a simple, effective technique to reduce anxiety and improve sleep. Inhale, hold, exhale, and hold each for 4 seconds, repeating 5–10 rounds. Ideal before bed or during stress to calm the mind and body.
2. 4-7-8 Breathing TechniqueThe 4-7-8 breathing method, popularized by Dr. Weil, calms the nervous system naturally. Inhale 4 seconds, hold 7, exhale 8, repeat 4–5 rounds. Ideal before sleep or during anxiety, it slows the heart rate and eases tension.
3. Alternate Nostril BreathingAlternate Nostril Breathing (Nadi Shodhana) balances brain hemispheres, promoting calm and emotional stability. Inhale and exhale alternately through each nostril for 5–10 minutes. Ideal in the evening or during anxiety to relax, focus, and restore inner peace.
4. Bhramari (Humming Bee Breath)Bhramari Pranayama calms anxiety, headaches, and insomnia. Sit comfortably, inhale deeply, then exhale with a gentle humming sound 5–7 times. The vibrations stimulate the vagus nerve, reducing stress, improving mood, and preparing the body for restful sleep.
5. Breath Pacing (Controlled Slow Breathing)Breath pacing relaxes body and mind by slowing your breathing. Inhale and exhale slowly for 5–6 seconds over 10–15 minutes. Ideal for anxiety or bedtime, it reduces cortisol, boosts heart rate variability, and promotes deep, restful calm.
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