You can learn many breathing and relaxation techniques so you can become more relaxed and less stressed. You should know that the deeper and slower you breathe, the more relaxed and sedated you will be.
Sleeping with the window open will help the air to circulate in your bedroom and fill your lungs with fresh air. When you use relaxation techniques, your body winds down and prepares for sleep.
Here is a breathing technique that you should try when you first get into bed.
Take a deep and long breath. Breathe in through your nose, and imagine the air moving down to your tummy. As you do this, count to four in your mind. Exhale slowly through your mouth. You should count silently to 8 while you do this. Repeat this process six to ten times.
The results of this technique will immediately be felt. You would be able to 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. Your goal is to relax the mind and let your body unwind and fall asleep.
Here are a few relaxation exercises to do before getting into bed.
Lie on your back on the floor, with feet slightly apart, hands by the sides, and palms turned upward.
Shut your eyes and concentrate on all your body parts.
Start at the top of your head 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.
Pay attention to each and every part of your body, starting at the top.
Keep at this for a few minutes. Give your breathing all of your concentration. Make sure that your breathing comes from deep in your stomach and flows slowly and evenly.
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.
The goal is to recognize deep breathing and concentrated relaxation as tools to get natural sleep.
Sleeping with the window open will help the air to circulate in your bedroom and fill your lungs with fresh air. When you use relaxation techniques, your body winds down and prepares for sleep.
Here is a breathing technique that you should try when you first get into bed.
Take a deep and long breath. Breathe in through your nose, and imagine the air moving down to your tummy. As you do this, count to four in your mind. Exhale slowly through your mouth. You should count silently to 8 while you do this. Repeat this process six to ten times.
The results of this technique will immediately be felt. You would be able to 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. Your goal is to relax the mind and let your body unwind and fall asleep.
Here are a few relaxation exercises to do before getting into bed.
Lie on your back on the floor, with feet slightly apart, hands by the sides, and palms turned upward.
Shut your eyes and concentrate on all your body parts.
Start at the top of your head 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.
Pay attention to each and every part of your body, starting at the top.
Keep at this for a few minutes. Give your breathing all of your concentration. Make sure that your breathing comes from deep in your stomach and flows slowly and evenly.
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.
The goal is to recognize deep breathing and concentrated relaxation as tools to get natural sleep.
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