According to a study in the Journal of Neuroscience, sleeping more than nine hours a day may have the negative effect of increasing the risk of dementia, especially for the elderly, who are unable to keep their brains active. The scholars also confirmed that the risk is even higher if the person in question has a lower level of education and lacks stimulation of the brain. In addition, people who sleep more than 9 hours a night have a smaller brain volume than those who sleep less than 9 hours.
It’s normal for everyone to wake up differently. Some people are immediately lively, while others struggle to get up. For those who are sluggish in the morning and feel they need at least three cups of coffee to know where they are and what they must do, what can help them wake up quickly?
Do a stretching exercise! This will turn the moment you open your eyes into the most beautiful moment, not only as a good habit, but also as a good exercise for your body. Move all the joints of the body, so that the hands and legs to restore flexibility.
Not only that, but there is a breathing exercise below that activates the metabolic system and helps drive away sleepiness, which is almost the first thing I do every morning when I open my eyes and lie in bed.
Morning wake up segmented breathing
Do a deep inhalation, close your eyes and focus on your breathing.
1. Segmental breathing: Start from the abdomen and move up to the clavicle part of the upper body. Inhale for 2 seconds, stop, and close the breath for 2 seconds. Inhale for 2 seconds, then close for 2 seconds, until the entire lung is full of air.
2. Exhale: Start in the opposite direction as above, and exhale from the upper body to the lower half of the body for a long time, until the air is exhausted.
Exhale slowly through the nose, starting from the upper body and working towards the abdomen.
- Inhale through the nose for 2 seconds
- Close your nose for 2 seconds
- Inhale through the nose for 2 seconds
- Close your nose for 2 seconds
- Inhale through the nose for 2 seconds
- Close the air for 2 seconds
- Until full of air
This breathing exercise must be repeated at least 5 times to be a complete process, also known as the “A-cycle” in yoga energy control. Once you have practiced it for a few days, you will get the results and then you can use it in an organic manner according to your personal needs. Morning wake-up segmented breathing not only helps stabilize blood pressure, but also “wakes up” the heart because the sympathetic nerves are stimulated by stopping the breath during inhalation.
However, since it is difficult to control the step of interrupting the inhalation through the nose, try to open your mouth slightly, like sucking air through a straw, or even block your tongue between your lips to reduce the passage of air, allowing only a small passage for the air to go through, and use your mouth to let some of the air out when you exhale.
After becoming familiar with this method, I suggest using the mouth to inhale and the nose to exhale. After repeating the exercise a few times, then do a few more exercises of inhaling through the nose and exhaling through the mouth, and finally you will be able to use your nose for this training.
Learning to switch the roles of the nose and mouth, making them partners in breathing, can help you understand the activity of the internal tissues of the throat, which you will find particularly useful during exercise.
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