Effects of lingam bowl with deep breathing exercise on people with sleep deprivation

Background: Sleep deprivation is a widespread concern that adversely affects physical health, cognitive function, and emotional well-being. Non-pharmacological interventions, such as deep breathing and sound therapy, have gained interest for their potential to improve sleep quality without side effects. 

Objective: This study aimed to evaluate the combined effects of deep diaphragmatic breathing and Lingam bowl sound therapy on sleep quality, sleep latency, relaxation levels, and autonomic regulation in individuals experiencing sleep deprivation. 

Methods: Thirty adults aged 25–45 years with self-reported sleep deprivation (less than six hours of sleep per night for over two weeks) participated in a 10-day pre-post experimental study. Each daily session consisted of 10 minutes of mindfulness grounding, 5 minutes of 4-7-8 deep breathing, and 45 minutes of Lingam bowl sound therapy. Outcome measures included the Pittsburgh Sleep Quality Index (PSQI), sleep latency diary, Visual Analog Scale (VAS) in a subset of participants. 

Results: Post-intervention assessments revealed significant improvements in sleep quality (PSQI score decreased from 9.2 ± 1.6 to 5.4 ± 1.2, p < 0.001), reduced sleep latency (38.5 ± 7.1 to 18.7 ± 4.8 minutes, p < 0.001), increased subjective relaxation (VAS score improved from 3.1 ± 1.2 to 7.9 ± 0.9, p < 0.001). Qualitative feedback indicated that 86% of participants experienced easier sleep onset, 73% reported improved emotional stability, and 60% noted fewer night awakenings. 

Conclusion: The combined deep breathing and Lingam bowl sound therapy demonstrated promising efficacy in enhancing sleep quality and relaxation among sleep-deprived adults. This integrative approach offers a safe, accessible, and non-pharmacological strategy for managing sleep difficulties.