Breathing and Relaxation Techniques

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:

Take a deep breath.

Breathe in through your nose and visualize the air moving down to

your stomach.

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.

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:

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.

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.

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.

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.