Breathing exercises are a good way to relax. These exercises will help you take some me-time during a busy day. They can be done at any time of the day, and Somnox will guide you through them.
We offer different breathing techniques in the Somnox app. In this article, we will explain the differences, where to find the breathing exercises, and how to select them.
How to select breathing exercises
To select breathing exercises, your phone or tablet needs to be connected to Somnox via Bluetooth. For more information on how to establish a Bluetooth connection, click the button below:
After you connect Somnox to your phone or tablet via Bluetooth, follow the next steps to select a breathing exercise:
On your home screen, click on Breath.
Scroll down until you see Exercises.
You will see squares containing the names of each of the different breathing exercises, such as Fall asleep faster and Stop worrying.
Click on the desired breathing exercise.
Information on the selected exercise will be provided, such as the duration of inhales and exhales.
If this is your desired exercise, click on the Time button to select a duration for this exercise. We recommend choosing a duration between 5 and 30 minutes. If you do a breathing exercise right before bedtime, you may select a longer duration.
Click on Confirm time. You will return to the breathing exercise information.
Click on Send to Somnox.
Somnox will now begin with the breathing exercise. Follow the breathing movements of Somnox and relax.
On your home screen, you will now see the selected exercise under Breath. Somnox will automatically turn off when the exercise duration has finished.
Create your own breathing exercise
On your home screen, click on Breath
Scroll down until you see Exercises
You will see squares containing the names of each of the different breathing exercises, such as Fall asleep faster and Stop worrying. Scroll farther down and click on Create new exercise.
Give your breathing exercise a name with a maximum of 15 characters—for example, Calm Breath.
Click on Confirm name.
Now you will see the screen on which you can create your own breathing exercise.
For Inhale, choose the number of seconds for which you want to breathe in—for example, 4 seconds.
For Hold breath, choose the number of seconds for which you want to hold your breath - for example, 1 second.
For Exhale, choose the number of seconds for which you want to breathe out—for example, 6 seconds.
For Wait, choose the number of seconds you want to take a pause in between breaths - for example, 1 second.
Click on Time.
Choose for how long you want to do your breathing exercise. If you want to take a quiet moment for yourself, we recommend selecting 5 to 15 minutes.
Click on Set on Somnox.
You have now created your own breathing exercise! If you hold Somnox, you can follow the exercise.
Available breathing exercises
Fall asleep faster (4-7-8)
This is a good exercise for when you are having trouble falling asleep. Breathe in calmly through your nose for 4 seconds, hold your breath for 7 seconds, and breathe out slowly for 8 seconds.
Reduce stress (1:2)
This is a great exercise for taking a quick break during the day to help you relax. The breathing ratio of 1:2 has a proven calming effect on the body and mind. Breathe in slowly through your nose, and breathe out slowly through your mouth. Stress and tension will soon leave your body.
Relaxation / Deep relaxation (Coherence breathing)
Coherence breathing is about slow breathing following a steady pace. In this exercise, you will slow your breathing down to 5 or 6 breaths per minute. Coherence breathing has a proven positive effect on your body’s ability to relax. Click here (link) for more information on the calming effect of coherence breathing.
Stop worrying (Box-breathing)
Box-breathing allows you to follow a set breathing pattern, allowing you to fully focus on the in- and out-breath. This will allow your thoughts to slow down and disappear for a moment. Breathe in for 4 seconds, hold your breath for 4 seconds, breathe out for another 4 seconds, then wait for 4 seconds before you begin the cycle again.
Certain breathing techniques can make you feel more energized. The boost alertness technique is one of them. In this exercise, you will breathe in and out very powerfully, consciously sending energy throughout your body.
Pranayama is a breathing exercise designed to control your vital energy. It is a centuries-old technique that is practiced during yoga.
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