Один из способов победить бессонницу — правильное дыхание. Медленное, глубокое дыхание позволяет расслабиться, снижает уровень стресса, способствует выработке мелатонина, успокаивает нервную систему. Перед вами несколько известных техник, которые помогут нормализовать сон. Для большего эффекта и нормализации биоритмов, некоторые техники рекомендуется повторять несколько раз в течение дня.
Article author
Dr. Dennis
Psychologist
Diaphragmatic breathing
- Lie on your back with your knees bent.
- Place a pillow under the head and a roller under the knees.
- Put one hand on top of your chest and the other on your stomach just below your ribcage.
- Breathe in through the nose. Concentrate on your breathing and direct the flow of air down to your belly. The hand on your abdomen will rise with your breath, while your chest should remain stationary.
- Slowly exhale. Your stomach will slowly come down and your hand on top of your chest should remain stationary.
- Practice for 5-10 minutes 3-4 times a day. You can gradually increase the time. As time passes, you can start doing the exercise while sitting in a chair.
Buteyko breathing technique
- Sit comfortably, ===with your back straight and legs uncrossed. It is f...
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October 28, 2025
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