Saturday, December 3, 2011

Breathing And Relaxation Techniques To Get Better Sleep

By Rebecca Lane

There are lots of breathing and relaxation techniques that can help you release stress and relax. You become more relaxed the deeper and slower you breathe.

Sleep with the windows open so the air will circulate in your room, giving you fresh air to breathe in. Relaxation techniques will help your body to wind down and prepare for the sleep cycle.

Here is a breathing technique that you should try when you first get into bed.

Take in a deep breath. Breathe in through your nostrils and imagine the air travelling down to your tummy. When breathing in, silently count to four. Purse your lips as you exhale slowly. When doing this, count silently to 8. Do this process 6-8 times.

You will see the effects right away. Your shoulders and arms would relax. Your chest will feel less tight, and you become calmer.

You should practice this breathing technique everyday so it becomes a routine for you.

As well as using breathing techniques to encourage natural sleep you can try several relaxation exercises. Your goal is to relax the mind and let your body unwind and fall asleep.

Try the following relaxation exercise before you get into bed.

Lie on the floor on your back, keep your feet slightly apart, your hands at your sides, and palms facing up.

Close your eyes and concentrate on all the parts of your body.

Begin at the top of your head and work your way down to your toes.

Feel your forehead, eyes, face, and jaw.

Tense and relax your muscle groups.

Pay attention to each and every part of your body, starting at the top.

Stay in this relaxed condition for a few minutes. You should just concentrate on your breathing and let go of all the worry and stress from your mind and body. You breathing must be even and slow, and must come from your tummy.

Stretch your body slowly before you stand up.

This exercises will tell your body and mind that it's time to settle down and rest.

Know that there are a lot more ways available to help you body and mind settle down. You will have to find what method works best for you.

You should be able to recognize deep breathing and concentrated relaxation as aids to help you get better sleep naturally.

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