125: Nighttime Breathing Ritual: Your Guide to Returning to a Blissful Sleep

The Habit Thrive Podcast ~ Self Care Habits, Mindfulness & Wellness Routines for Women 50 & Beyond

For the past couple of weeks, we have been exploring how to prepare for and let go into a good night’s sleep.

Of course, that’s the first - and often biggest - part of the sleep battle at times.

But what about those nights you drift off to sleep only to find yourself awake again 4 hours later, staring off into the dark room?

This week, on Episode #125 of the Habit Thrive Podcast, I’m going to share with you 3 breathing exercises - and some honorable mentions - for when you find yourself in that situation.

#1: A Breathing Technique with Progressive Muscle Relaxation

This practice is great for when you wake up feeling tension in your body and is a great way to teach your body to relax.

#2: The 4-7-8 breath

Just like it sounds, this practice involves inhaling for 4, suspending for 7, and exhaling for 8.

A few rounds of this breathing technique can have you drifting back into dreamland.

#3: Alternate Nostril Breathing

This is perfect for when you’re feeling “plugged up” on one side or the other.

It brings balance not only to plugged nasal passages, but a plugged mind as well!

Honorable Mentions:

Square Breath - Inhale for 4, suspend for 4, exhale for 4, suspend for 4.

Suspended Exhalation - Exhale for twice as long as you inhale.

Counting Your Breaths - 1 to 100, 100-1… whatever works for you!

Relaxation Audio - A meditation, nature sounds, or maybe a rainstorm. Anything to distract your wandering mind.

Try one of these the next time you find yourself waking up from your sleep in the middle of the night.

I just know that you will find the perfect practice to bring you back into sleep.

Sweet dreams!

Lorrie xoxox

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Loving the show? Let’s connect! Find me:

Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years

Instagram: @Habitguru365

Website: lorriemickelson.com

Habits, Mindfulness Routines & Self Care For Women 50 & Beyond