Breathing Imagery
This technique combines breathing with calming visualizations. Below are steps to do it:
– Think of a calming image in your mind, such as a soothing memory or your favorite place
– Perform belly breathing while imaging the selected visualization
– Make sure to breathe deeply and slowly, while focusing on all senses that you would experience within the visualization, including feelings, tastes, smells, sounds, and sights [4]
Bhramari Pranayama Breathing
Bhramari pranayama breath, also known as humming bee breath, is a very technique to quickly lower heart rate and breathing. As a result, it may bring a calming effect and help you fall asleep easily. Follow these steps to perform this breathing exercise:
– Close the eyes and breath in and out deeply
– Use both hands to cover the ears
– Put the index fingers on the eyebrows and other fingers on the eyes
– Gently press to the sides of the nose
– Breathe out slowly through the nose and make a humming sound
Repeat this breathing pattern 5 times. [5]
