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Natural
Sleep - How To Breathe And Relax
Breathing
and Relaxation Techniques
There are many breathing and relaxation techniques that you
can learn to use to promote relaxation and relieve stress. The
deeper and slower that you breathe the more relaxed and sedated
you will become.
Sleeping with the window open will help the air to circulate
in your bedroom and fill your lungs with fresh air. Relaxation
techniques will help your body to wind down and prepare for
the sleep cycle.
Try this breathing technique when you first get into bed:
1.
Take a deep breath.
2. Breathe in through your nose and visualize the air moving
down to your stomach.
3. As you breathe in again silently count to four.
4. Purse your lips as you exhale slowly.
5. This time count silently to eight.
6. Repeat this process six to ten times.
The results of this breathing technique are
immediate. You will feel your shoulders and arms relaxing. Your
chest will feel less constricted and you will feel less stress
and tension.
Practice this breathing technique on a daily
basis so that it becomes a natural routine for you and helps
to induce natural sleep.
As well as using breathing techniques to encourage
natural sleep you can try several relaxation exercises. The
goal is to relax your mind and let your body unwind and surrender
to sleep.
Try the following relaxation exercise before
you get into bed:
1.
Lay on your back on the floor with your feet slightly apart,
your hands by your sides, and your palms turned upward.
2. Close your eyes and concentrate on every part of your body.
3. Begin at the top of your head and work your way down to
your toes.
4. Start by feeling your forehead tense, then your eyes, face,
and jaw.
5. Tense and release each muscle group, such as your shoulders
and neck.
6. Give attention to each area of your body from the top of
your head, down through the trunk of your body, down along
your legs, and ending at the tip of your toes.
7. Stay in this relaxed condition for a few minutes. Concentrate
on your breathing and let all worry and stress dissipate from
your mind and body. Make sure that your breathing comes from
deep in your stomach and flows slowly and evenly.
8. Stretch slowly before standing.
The
above exercise will tell your body and mind that it is okay
to settle down, leaving behind thoughts of worry, fear, and
stress.
There
are many more techniques and exercises available to promote
deep breathing and relaxation. You will have to find what method
works best for you.
Your goal is to recognize that deep breathing and concentrated
relaxation are tools available for you to achieve natural sleep.
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