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Breathing And Relaxation Techniques To Sleep Better...
from: George LescoThere 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.
About the author:
Taken from the report http://www.SimpleSleepingSecrets.com.
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