Breathing And Relaxation To Find An Insomnia Cure
The deeper and slower you breathe the more relaxed and sedated you will become. Numerous breathing and relaxation techniques are available that you can learn to use to promote relaxation and relieve stress.
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:
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Take a deep breath. Breathe in through your nose and visualize the air moving down to your stomach. Breathe out slowly through your mouth. As you breathe in again, silently count to four. Purse your lips as you exhale slowly. This time count silently to eight.
Repeat this process six to ten times.
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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 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. Let these exercises relax your mind and allow your body to unwind and surrender to sleep.
Try the following relaxation exercise before you get into bed:
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Lay on your back on the floor with your feet slightly apart, your hands by your sides, and your palms turned upward. Close your eyes and concentrate on every part of your body.
Begin at the top of your head and work your way down to your toes.
Start by feeling your forehead tense, then your eyes, face, and jaw. Tense and release each muscle group, such as your shoulders and neck.
Pay attention to each area of your body from the top of your head, down through the trunk of your body, along your legs, and ending at the tips of your toes.
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.
Stretch slowly before standing up.
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This exercise will tell your body and mind that it can settle down, leaving behind thoughts of worry, fear, and stress.
There are many more techniques and exercises available to promote deep breathing and relaxation and you will need to find a method works best for you.
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The information contained here should NOT be used as a substitute for the advice of an appropriately qualified and licensed physician or other health care provider. The information provided here is for educational and informational purposes only and in no way should be considered as an offering of medical advice.
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