Slow and gentle types of Pranayama are sometimes suggested for relaxation and sleep, like Bhramari, Anulom Vilom, and Ujjayi. These breathing exercises can lower stress hormones, decrease heart rate, and create a more relaxed mindset. The practice of them is useful for 10-15 minutes in the evening, which can help to prepare the body for restful sleep. Controlled deep breathing calms the mind and helps to relax, which can help to alleviate anxiety and mental restlessness. Consistency is crucial, and practicing pranayama in combination with meditation or light yoga may make sleep and emotional health even better.
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