There are many types of breathing exercises in Yoga, Meditation, Therapy etc. Honestly, I have not tried all because there are too many, and I feel it is more important to focus on breathing properly first.

Most people tend to take shallow hurried breaths, or we just simply forget to breathe at all. Most students will remember me nagging at them in class to “keep the breath flowing” or “don’t forget to breathe”.

In yoga classes, breath helps our muscles to relax when we are in passive poses, and helps us to get through “tough” poses where it requires more physical ability to hold the pose longer.

In life, breath helps us to calm down when we are experiencing overwhelming emotions (anxiety, anger etc). It enables us to be more mindful of our emotions as we learn how to breathe better.

You do not have to master extraordinary breathing techniques to calm down or benefit you. In the Hack Spirit article below, the 3 mindful breathing techniques below are those that I myself use frequently, and encourage you to practice – see if it works for you.
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1. Equal Breathing
2. Belly Breathing
3. Alternate Nostril Breathing

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We’ve all experienced a restless night of no sleep; it seems that no matter what you try, you find yourself watching the clock, unable to fall asleep. If this sounds like you then you’re not alone, as 63% of people surveyed claimed to be unhappy with the amount of sleep they get each night. However, there are certain measures you can make to revolutionise your sleep routine; here are five common mistakes people make when trying to get to sleep and tips on how to stop making them:

1. They don’t alter their bedroom temperature

Temperature is a big factor when it comes to getting a great night’s sleep as your body can use a lot of energy trying to alter your core body temperature, which can leave you feeling groggy and exhausted when your alarm goes off. 60-75F is the optimum room temperature if you want to get the best night’s sleep possible, so you should take every measure possible to keep your room at this level; fans and internal air conditioning are one way to do this during the summer months.

1. Too much screen time

It might be tempting to check your social media or work emails before bed, but this can be costly for your night’s sleep. Research suggests that the blue light emitted from our technology can really disrupt our sleep pattern; participants in the study had significantly lower levels of sleep hormones if they were exposed to blue lights before bed. Swap your technology for another pre-sleep ritual and use the time to fall in love with reading or even to talk more with your partner.

1. Not enough exercise

You might struggle to fall asleep at night simply because your body isn’t tired enough. This is particularly common for people who have inactive office jobs as they aren’t getting enough physical activity to fully tire out their body. Yoga is a great exercise to try out, as it is less strenuous than most other exercises and will prepare your body for sleep; when you practice yoga, your body releases endorphins and encourages the production of the ‘happy hormone’ serotonin; this means that you’ll go to bed feeling less stressed and anxious.

1. Hit the bottle before bed

Alcohol has a relaxing and calming effect on the body which is why many people turn to it for an easy way to fall asleep; however, alcohol consumption is probably contributing to your sleepless night as your sleep quality and depth is likely to be impacted; you’ll probably get up several times to go to the toilet and you’re also likely to wake up feeling dehydrated.

1. Going to sleep at random times

Are you guilty of staying awake that extra bit longer to finish a TV show, or “catching up on sleep” at weekends with a lie-in? If so, you could be disrupting your own sleep pattern. The secret to waking up feeling refreshed is by establishing a consistent sleep routine that doesn’t end at the weekend. By sacrificing your lie-ins and being more strict with what time you go to bed, you could reap the benefits of a more productive workday that you can power through without any caffeine.