A practical guide to getting better sleep
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This document summarizes two breathing exercises recommended by Dr. Lisa M. Cannon to help improve sleep. The first is diaphragmatic breathing, where one observes the stomach rising before exhaling to slow breathing and calm the body. The second is alternate nostril breathing while seated, where one inhales through one nostril and exhales through the other for five minutes to release tension and wind down the body. Dr. Cannon notes that simple breathing exercises can calm both the body and mind by normalizing breathing and preparing the body for sleep, as sleeping disorders are often caused by stress and anxiety.
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A practical guide to getting better sleep
- 1. Image source: Msn.com Lisa M. Cannon M.D A practical guide to getting better sleep Lisa M. Cannon M.D March 3, 2020 Uncategorized breathing, breathing exercises, deep sleep, sleep Millions of people suffer from sleep disorders, with insomnia being the most common. To remain fit and healthy, it’s also important to develop the right sleeping habits. For those who are having difficulties with getting good shuteye, Lisa M. Cannon, M.D., suggests simple breathing exercises. Here are some methods worth trying. Diaphragmatic breathing This exercise can be done while seated or lying down. To do this exercise, put one hand on the belly and the other hand on the upper chest. Breathe deeply and observe the stomach rise before exhaling from the nose. Observe as the abdomen rises and falls with every deep breath. As the steps are repeated, the body will slow down breathing, calming the body and preventing shortness of breath that can cause discomfort, especially when lying down.
- 2. Image source: Inc.com The alternate nostril breathing exercise A person must be comfortably seated before doing this activity. With crossed legs, place the left hand on the knee and the right thumb against the nose. Once in this position, do a deep exhale. With the right nostril closed, inhale with the left nostril. Afterward, open the right nostril and exhale fully with the left. Do this alternating exercise for around five minutes. Aside from winding down the body for sleep, doing this repeatedly releases tension that might have settled in a person’s body throughout the day. Doing these simple breathing exercises calms not just the body but also the mind, according to Lisa M. Cannon, M.D. In many cases, sleeping disorders can be triggered by stress and anxiety. By focusing on normalizing breathing, the body is preparing itself to enter sleep mode. Lisa M. Cannon, M.D., is a board-certified pulmonary disease and critical care physician with a private practice in Bergen County, New Jersey. For more reads on health and medicine, visit this page. Share this: Twitter Facebook Lisa M. Cannon M.D March 3, 2020 Uncategorized breathing, breathing exercises, deep sleep, sleep Like Be the first to like this. Related The truth about sleep and why it matters Five reasons smoking ruins sleep What makes a good face mask? In "body" In "sleep medicine" In "COVID-19"
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