||Breathing And Relaxation
Techniques To Sleep Better...
||by: George Lesco
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
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.
About The Author
Taken from the report http://www.SimpleSleepingSecrets.com.
Discover Why Almost Everyone is Dead Wrong About Sleeping Disorders - Including How to
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Article City : This article was posted on November 23, 2005