Are you searching for the best natural remedies for sleep apnea? One of the best strategies you can adopt for your sleep apnea is to control your breath with techniques like Bhramari pranayama for sleep apnea.
Another breathing therapy for sleep apnea is box breathing. It is an easy but powerful breathing technique that can help you relax your mind and sleep as long as it’s not too challenging for your body. Always consult with your doctor before starting anything new.
How to Practice Box Breathing
Box breathing follows a rhythmic, square-like pattern–much like drawing a box. Sometimes referred to as ‘square breathing,’ it’s one of the easiest breathing exercises to master.
Box breathing can calm your nervous system when it runs wild or be used when you simply want to avoid having a restless night of sleep. Are you ready for how easy it is? Here’s how it works:
- Breathe in for four seconds.
- Pause. Hold your breath for another four seconds.
- Release your breath for another four seconds.
- Hold for another four seconds.
- Then, repeat the process as many times as needed.
To try it out, find a comfortable spot and lay down on your back. With one hand on your chest and the other on your stomach, breathe in and out. Pay attention to how your body rises and falls under your hands. This is when you know you’re taking full, deep breaths.
The process itself is more important than the number of seconds you inhale and exhale. If three seconds is more your speed, try that.
How Box Breathing Helps Sleep
Box breathing slows your heart rate and sends signals to your brain to switch from the sympathetic nervous system to the parasympathetic nervous system. The parasympathetic nervous system is in charge of your rest. The exercise is relaxing as long as it’s not too difficult. Otherwise, it can be counterproductive.
This exercise has a number of health benefits, too–it:
- Lowers blood pressure
- Eases stress and anxiety
- Calms your nervous system
- Balances oxygen levels
- Promotes relaxation
Breathe New Life Into Your Sleep Routine
Sleep Apnea Solution book by Dylan Petkus, MD introduces you to natural methods that matter for sleep apnea. Breathing techniques can complement your doctor’s treatment plan, supporting easier breathing and sleep.
Sleep Apnea Solution comes with a number of resources designed to help you breath naturally at night and support restful sleep, including:
- A sleep apnea assessment
- Sleep environment tips
- Nutritional tips
- Guided breathing exercises
- Nervous system reset
Sleeping doesn’t have to be a nightmare. By making some subtle lifestyle changes and practicing natural breathing, you could be on your way to sweet dreams!
