Sleep Deeper

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In Today's Email: 

• Beat Insomnia: Yogic breathing techniques before sleep...

• Yogi Of The Week Award: This weeks winner...

• Tips Of The Day: Do this more often...

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TODAY'S LEARNING3 GREAT YOGA BREATHING TECHNIQUES FOR SLEEP

The Breath is a vital component of our health and well-being and one of the most fundamental ways that we control our bodies and emotions. The respiratory system naturally modifies the pace and depth of breathing in response to environmental cues including tiredness, tension, exercise, and even emotional states because breathing is so crucial that our bodies have a self-regulating mechanism for it.

Yoga relies heavily on breathing, which has been utilized for thousands of years to alter the body's energy flow. Pranayama harnesses the connection between the breath and our autonomic nervous system to alter our mental, emotional, and energetic states.

Abdominal breathing is the foundation for all of the practices of pranayama. The parasympathetic nervous system and the body's natural relaxation response are activated when you breathe into your belly, which engages your diaphragm. Chest breathing involves more physical effort and is linked to the stress reaction known as "fight or flight."

To assist your body and mind to relax and facilitate sleep, try any one of the following three breathing techniques. Although these pranayamas can be used at any time, they are most effective immediately before bed. The ideal window for practice is between 30 and an hour before bed.

Three-Part Breathing

The Dirga Pranayama, a three-part breathing technique that focuses on the diaphragmatic breath, is ideal for beginners. It's regarded as one of the most peaceful breathing methods since it enables you to unwind by concentrating just on the way your breath flows through your chest and belly. Many individuals think that by regularly using this breathing method, chronic stress may be reduced and panic episodes can be avoided. Here is a great tutorial video. 

Square breathing or box breathing

Sama Vritti Pranayama is another counting ratio technique that combines diaphragmatic breathing and breath holding. Due to the 4-4-4-4 ratio it utilizes, it is sometimes referred to as box breathing, square breathing, or equal breathing. This pranayama exercise balances harmonizes, and evens out the flow of prana via the nadis, or energy channels, in the body. The main purpose of this four-part breathing exercise is to quiet and balance the mind and body in order to lessen mental tension and concern. Additionally, Sama Vritti can lower heart rate. Here is a great tutorial. 

Bhramari Pranayama

In the "bee breath" technique known as Bhramari Pranayama, the exhale is accompanied by a humming sound. This style of slow, deep breathing can help the body get ready for sleep by lowering blood pressure and heart rate, as well as external disturbances. Here is a great tutorial. 

TOGETHER WITH ZQUIETRevolutionary New Device Helps You Sleep Better Instantly

If you’re one of the 37 million people who regularly suffer from snoring — or you share a bed with someone who does — then pay close attention, because this new invention could change your life!

A dentist-designed, doctor-approved and FDA-cleared device recently started helping millions of people stop snoring instantly.

For many, it’s the saving grace they’ve been searching for, but could never find — despite a world of “stop snoring aids” that make big promises, but rarely silence your sleep.

However, this device actually works — and it’s being hailed as a major breakthrough. Contrary to popular belief, snoring is more than just a minor inconvenience. Snoring sabotages you and your partner's sleep, causing tension to boil up between you.

When you’re deprived of resultful sleep, you experience up to a 72% decrease in Natural Killer (NK) Cells. These cells are responsible for killing harmful cells that have been invaded by viruses, as well as detecting and fighting against early signs of cancer.

So each night of poor sleep leaves you more and more vulnerable to an attack.

But anyone fortunate enough to get their hands on this new device, called ZQuiet, has been shocked by how well it works: More than 90% of users found their snoring disappeared, allowing them to finally catch up on the sleep they need to stay healthy. All Karma Gaia readers get a 40%+ discount today! 

*Please support our sponsors. They help keep Karma Gaia free!

DEAL OF THE DAYTHE ULTIMATE SLEEP JOURNAL (80% OFF for 40 Hours) 

Limited Time: The deal expires in 40 hours. 

Today's Deal: Get 80% OFF - The Ultimate Sleep Journal

About: Do you struggle to fall asleep at night or have difficulty staying asleep? If you have any sleep problems and aren't getting the sleep you need, keep track of your sleep pattern in this sleep journal to help you discover ways to get a good night's sleep so that you can be your bright & happy self throughout the day.

In this digital, fast-paced world, getting a full night of quality sleep can be difficult for even the most mindful of us, which can affect both our mental and physical health. This journal guides you to recalibrate your routine as an act of self-care, helping you consciously monitor your sleep cycle and giving you space to reflect and plan better ways to get deeper and more consistent sleep.

POSITIVE NEWS OF THE DAY

Through a lovely and distinctive rescue effort, a group of cat lovers in the West Midlands are establishing roots of virtue.

Shrewsbury's Shropshire Cat Rescue takes in unwanted, stray, and homeless cats and kittens in addition to setting up medical treatment for local feral cats.

But what makes this charity unique is that it has 17 cats that are now safe and at ease at Moggies Retirement Village. All of these cats were abandoned or discovered strays in what should be their golden years.

The cats have a comfortable existence with volunteers caring for them and even arranging for neighborhood children to read to them once a month.

YOGI OF THE WEEK

The Winner: This week’s winner is Dawn Sullivan. Here is what she wrote to us. Thank you for your support and kind words Dawn. We really do appreciate it.

If you are reading this Dawn, then please reply to this email with your full address and phone number so we can send out your gifts as soon as possible! 

If you don’t know: In order to reward our wonderful community, we started doing a weekly giveaway every Wednesday to our most engaged readers.

And when we say reward… we really mean it!

We will be sending out one free crystal pyramid and one free chakra bracelet, every Wednesday to one lucky winner (no matter where you are located in the world). 

How You Can Win: 

1. The more you read our newsletters the higher chance you have of winning. Make sure you save our newsletter in your primary inbox to read every issue we release.

2. Send us comments and feedback and you instantly get on our rewards list.

3. Generally the more you engage with us the higher chance you have of winning.

Thank you to all for your support and now it’s time to get rewarded!

TIPS OF THE DAYSMILE MORE DURING YOGA

Yes, this one is corny, but it works! Once you’re moving through your flow, your muscles are heated up, and your breath is married to your movement, get grateful and start smiling. There’s no need to plaster an inauthentic expression across your face for an hour, but there are plenty of opportunities to stop taking yourself so seriously during your practice. Smile and mean it —you’re taking care of your body and mind just by being present.

BOOK OF THE DAY

Matthew Walker has made it clearly obvious that sleep is one of the most crucial but least understood components of our lives with two appearances on CBS This Morning and the most listened-to interview of Fresh Air in 2017. Science had no explanation for why we slept, what it did for us, or why going without it had such severe negative effects on our health until very recently. The function of sleep continues to be more mysterious than the other essential urges in life—eating, drinking, and reproducing.

Sleep enhances a variety of mental processes, including our capacity for learning, memorization, and rational decision-making. Our emotions are rebalanced, our immune system is replenished, our metabolism is tuned, and our hunger is controlled. Dreams enable the brain to combine knowledge from the past and present in a virtual reality environment that stimulates creativity.

In this ground-breaking investigation of sleep, analyzing how it impacts every area of our physical and mental well-being, renowned neuroscientist and sleep specialist Matthew Walker offers a novel analysis of sleep that is "compelling and utterly convincing" (The Sunday Times). All Karma Gaia Readers Can Try Out The Book Today For Free with Shortform!

This book is brought to you by Shortform. Get access to 1000+ books in categories like spirituality, wellness, alternative healing, and more. Their comprehensive coverage & deep insights will give you the world's greatest ideas without the fluff.

MEME