1) Take it slow. We know, we know, you already tried that!
But not so fast -- many of us don't actually know what if feels like to recruit
the diaphragm, abdominals and lungs to take in a full breath, hold onto it for
a moment and then gradually let it go. With slow breathing, you'll feel the rib
cage expand to let the lungs fill completely, and then fall back into its natural
position as you exhale. Lie down in bed on your back and try breathing slowly
for 10 minutes before nodding off.
2) Try the 4-7-8
technique.
To relieve your
anxious mind, sit up in bed with your back straight, and press the tip of your
tongue on the roof of your mouth right behind your front teeth. Maintaining
that position, close your mouth and inhale through your nose for four counts,
hold that breath for seven counts, and then exhale through your mouth around your
tongue for eight counts. Repeat this pattern until you have completed four
full breaths.
3) Use a
traditional meditative breath.
If you find that a
busy, anxious mind is your primary sleep destroyer, it may be time to finally
give meditation a try. Through her research, neuroscientist and meditation
expert Catherine Kerr has found that focusing on the breath is the very first
component required in a mindfulness meditation practice. Connecting with the rise and fall of the breath, and noticing where you
feel that breath move within the body, can help you begin the process of
relaxing tense muscles. This physical change also helps you let any
negative or stressful thoughts and emotions come and go as you remain tied to
the breath and your body. Complete this breathing exercise for eight to 10
minutes to reap the full benefits each night.4) Channel your yoga skills.
Try it out by
sitting in a kneeling position with your back straight and hands resting on
your knees. Take a breath in through your nose and exhale powerfully through
your mouth by contracting your abdominal muscles in short, measured bursts.
5) Alternate nostrils!
 |
| Alternate Nostrils! |
6) Double down on
the exhale.
One more for the yogis out there! Many pranayamic
breathing techniques rely on an exhale that is double the length of the
previous inhale to inspire calming and restorative benefits. A 2006 study found
that this form of voluntary, slow breathing has the ability to help reset the
body's autonomic nervous system by synchronizing neural elements in the heart,
lungs and brain. . To test it out, lie
down in bed on your back, inhale for three seconds, exhale for six seconds and
repeat until you've fallen asleep.
SOURCE:http://www.huffingtonpost.com/2015/02/11/breathing-techniques-for-sleep_n_6653900.html?utm_hp_ref=healthy-living&ncid=newsltushpmg00000003
