High levels of stress are one of the most common causes of sleep problems, if we are stressed our body can´t relax and stay calm so it´s harder to fall asleep, if our mind is thinking in all the negative stuff of the day and we´re worried for something we will wake up constantly during the night.
Breathing is an amazing tool that help us get asleep faster and improve all aspects of our sleep patterns. Have you ever think of how you feel and what´s happening in your body and mind when you can´t fall asleep? In most cases we are stressed, our body and muscle are in tension and our mind is buzzing around.
The way we can fall asleep and get good quality sleep for longer periods is by calming our mind and relaxing our muscles and entire body, once our mind is calm and our entire body is relax we can fall asleep quickly.
Many people use breathing techniques to help them sleep and many of them prefer to do any of the exercises sitting in a chair or the floor, I prefer to do them lying in the bed just ready to sleep. If the goal with this breathing techniques is to fall asleep and not meditate then you can do them lying in your bed, if the goal is to meditate it´s better to sit in a chair or the floor otherwise you will fall asleep.
When we are stressed our body is alert and this sends the signal to our brain that it´s not time to relax and rest this is why we can´t fall asleep, with breathing techniques we slow our breathing and what this those is that as our breathe slows it sends the message to the brain that it´s time to calm down and our entire body starts to slow down and relax.
The best way to do this so that it actually works is to focus on breathing and keep your mind also focus on your breathe, for this you can use the 4 – 7 – 8 breathing technique by Dr. Andrew Weil or if you know other technique that uses counting while breathing go for it. Here you inhale for a count of 4, hold your breath for a count of 7 and exhale for a count of 8 and repeat this 3 times.
The special point about this is that you need to be focus and aware of what you are doing so that you don´t lose the count this way the mind is engaged and you start feeling your breathe going slower and your whole body relaxing.
This tool needs to be done daily if you want to get the benefits, if you do this one day and you want it to work perfectly, it won´t you need time and you need to make it a habit specially if you have sleep disorders. As always when you start anything new you´ll feel wear doing this exercises and your mind will start wandering in all that thoughts you want to avoid, when you catch your mind wandering just bring it back to the breathing exercise, do not blame yourself or feel bad, remember that is something new for you.
Breathing techniques are also a great tool to use before meditation and visualization, for any meditation or visualization technique to work efficiently your mind needs to be calm, focus on breathing deeply and sense how your body relax.
There are so many different breathing techniques, some more advance than others but is important that you take one step at a time and start with something simple, once you develop it as a habit you can try more advanced techniques that go according to what you want to achieve.
It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life. Pam