Can an ancient Indian breathing technique take you through the gates of sleep?
Devotees of Moon Breathing say the practice is a drug-free way to reduce stress and tension. And it looks like more than a third of us as adults could use the support failing to get the recommended seven to eight hours Of sleep every night.
In its most basic iteration, moon breathing involves closing the right nostril and inhaling through the left.
like other Breathing exercises designed to lull us into unconsciousnessThe moon’s breathing depends on the relationship between breathing and Nervous systemWhich controls rest and digestion.
Activating the parasympathetic nervous system lowers blood pressure and slows the heart rate, putting the body in a more relaxed state.
This increase in parasympathetic activity also calms the sympathetic nervous system, which is responsible for our fight-or-flight responses, setting the stage – or the pillowcase – for Restorative rest.
Known in Sanskrit as Chandra Bhedana Pranayama or “Moon Piercing Breath”, the term Chandra Breath is related to the yogic concept of lunar versus solar energy.
Angie TiwariFounder of Yoga Membership Forum Figured out told good + good“We all have lunar energy on the left side of our bodies, and solar energy on the right side. This means that connecting with the right side allows you to take advantage of fiery and uplifting energy, while connecting with the left side (for example, with moon breathing) allows you to slow down and ground yourself. .
The name also refers to the disruptive effect. The moon impacts our sleep cycles.
Dr. Elizabeth Phillips, A nutrition and CBD expert four five, The full moon is said to reduce sleep time, affecting the hours of deep sleep in the sleep cycle Increase the time you spend sleeping.
scientists in switzerland got first On average, it takes people five minutes longer to fall asleep on a full moon nightEP. The same sleep study found that the average person sleeps 20 minutes less on a full moon night.
Additionally, on the days before and after the full moon, evening levels of the essential sleep hormone melatonin were lower in both men and women.
No matter the phase of the moon, moon breathing can help regulate breathing and calm both mind and body.
It can be best used during times of stress or sleeplessness, see below for Tiwari’s step-by-step guide to moon breathing.
- Tiwari recommends finding a comfortable position, either sitting or lying down.
- To close it, place your thumb under your right nostril.
- Inhale through your left nostril.
- Now either:
- Release your thumb from your right nostril, and exhale through your nose or mouth.
- Exhale through your left nostril.
- Repeat for equal lengths of inhales and exhales, aiming for consistent breathing.
- Repeat this for a few minutes until your breathing becomes very slow and your body and mind feel comfortable.
To aid and encourage better rest, experts recommend Blackout curtains and an air purifier in the bedroom, screen-time limits, and magnesium glycinate supplementation. Additional measures for those looking to improve the quantity and quality of their sleep include evening exercise and a diet rich in fruits and vegetables,
