http://beatinginsomnia.tk/ Breathing and Relaxation Techniques can be very useful for getting to sleep and for use in promoting relaxation and the relief of 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. Allowing your mind to come to a relaxed state since it no longer has to hold on to the tension these symptoms cause.
I suggest you find the time to practice this breathing technique on a daily basis before you go to bed, so that it becomes a natural routine for you and helps to induce a natural sleep. You can also add a warm wash cloth to the forehead or back of neck to assist this relaxation.
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.
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