If you're having trouble sleeping at night, you're not alone. In fact, 1/3 of adults worldwide suffer from chronic insomnia, and unfortunately, according to research, this number is increasing due to the uncertainty the pandemic has brought into our lives.

The fast-paced and busy lifestyle certainly plays a significant role in the quality of our sleep, as it does not help us relax and fills us with stress, pressure, and anxiety.

One of the most powerful tools for combating stress is focusing on our own breathing. Slow, controlled, and deep breathing has the ability to relax the body as it lowers the heart rate and slows down the pace and volume of thoughts our brain processes.

When we consciously focus on our breathing, we have the power to regulate our autonomic nervous system and automatically enter a relaxed state that can even lead to deep sleep.

So let's leave the theory aside and look at 2 breathing techniques that you can practice tonight to relax your mind and fall asleep faster.

Before you start

There are a few basic principles you should keep in mind before taking action.

The environment in which you practice breathing techniques should be quiet, with low lighting and no electronic devices around that can distract you. Your eyes should be closed and your mind focused on your breathing.

To see even better results, we recommend using a gravity blanket at the same time as the breathing techniques.

The combination of Deep Tactile Pressure utilized by Prosleep gravity blankets with the appropriate breathing technique will offer you an unparalleled experience of relaxation and mental peace.

Soon, you'll be sleeping like a baby.

1. 4-7-8 breathing technique

This technique is simple and is applied as follows:

1. Relax your lips and let them separate from each other.
2. Get all the air out of your lungs.
3. Gently seal your lips and take a deep breath through your nose, counting to 4.
4. Hold your breath for 7 seconds.
5. Exhale through your mouth for 8 seconds.
6. Repeat the process 4 to 8 times.

This technique was developed by Dr. Andrew Weil as a variation of pranayama, an ancient yoga technique that helps people relax while replenishing oxygen in the body.

2. Diaphragmatic breathing

Diaphragmatic breathing not only helps you relax and fall asleep more easily, but it also strengthens your diaphragm, the muscle that helps you get the most out of your breathing.

The technique is as follows:

1. Lie on your back and place pillows under your knees or sit in a chair with your back straight.
2. Place one hand on your chest and the other on your stomach.
3. Take slow, deep breaths through your nose, trying to fill your belly with air, not your chest.
4. Exhalation through the mouth

The purpose of this technique is to inhale and exhale so that only the hand on your stomach moves, while the hand on your chest remains still.

Make breathing techniques part of your nightly routine

It doesn't take much effort to incorporate these easy techniques into your nightly bedtime routine.

When you lie down in bed, give yourself at least 5 minutes and apply one of the above techniques and you will see the difference in the long run.

Furthermore, practicing these techniques on a daily basis will not only benefit the quality of your sleep but will also improve the quality of your breathing during the day, as you will breathe more consciously and be able to relieve stress and pressure whenever you feel the need.

Do you want to upgrade your sleep naturally?

A gravity blanket could help drastically reduce stress and combat insomnia.

Harnessing the power of Deep Tactile Pressure, a scientifically proven stress relief treatment, the Prosleep Gravity Blanket It relaxes the nervous system and increases the levels of serotonin (the "happiness" hormone) and melatonin (the sleep hormone), while at the same time reducing cortisol, which is responsible for stress and anxiety.

After a few minutes in the embrace of the blanket, you feel safe, your body relaxes, your heart rate drops, your eyelids become heavy, and your mind calms down. You are now safe. Rest.