Do you have trouble falling asleep? You’re not alone. Those who cant fall asleep easily complain about anxiety, insomnia, restless legs and a variety of health conditions. The list can be quite extensive.
There are many rituals out there that one can try. But one that tends to go unnoticed, is to simply, breath.
Here are two different breathing techniques we have been recommending to our customers that can aid you in falling asleep. When trying these techniques, it is a great idea to have a pen and paper in reach so that if you have any repetitive thoughts you can write them down so they go away. And you can deal with them in the morning.
Alternate nostrils
So, begin by sitting comfortably in or next to your bed (cross-legged, kneeling, propped up on blankets, or any way that works for you), resting your left hand on your left thigh. Take your right hand with the fingers extended like you are waving at someone and bend your index and and middle finger so they curl into your palm.
Rest your right ring finger and thumb on either side of your nostrils, lightly touching them but not constricting. Take a big breath in and a big breath out, then close off the right nostril with your thumb and inhale through the left nostril fully for a count of four.
Then at the top of that breath, close off the left nostril with your ring finger, hold and retain the breath for a count of four, and then release the right nostril and exhale for a count of four.
Next, inhale deeply for a count of four through the right nostril, close it off, hold and retain the breath for a count of four, and then release the left nostril as you exhale completely through it for a count of four. Proceed to inhale deeply through the left, repeating the cycle.
Do this as many rounds as you like, being sure to exhale through the left nostril to complete your last cycle. Once you are done, lie down in bed and drift away!
Deep breathing
This one can be done lying down in bed. Lie on your back with your legs about hip-distance apart, arms relaxing on either side of your body, and eyes closed. Take a few deep inhales through your nose, exhaling out of your mouth.
TIP: Breath in deep by filling the diaphragm first then the lungs. Hold for a few seconds then exhale from the lungs then diaphragm. You must fill your diaphragm before filling your lungs.
After 3 breaths, take a deep inhale through your nose for a count of 4, slightly constricting the back of your throat so that it feels like you are breathing through a straw at the back of your throat and filling your lungs.
The sound of your breath should almost mimic the soft sound of waves coming in and out. That sound is a huge part of what helps you fall asleep.
Hold the breath at the top for a count of 4 while you quietly observe how you feel; try to feel full and relaxed. Then exhale through your mouth for a count of 4, again, slightly constricting your throat.
On the next inhale, count to 6 – hold for a count of 6 – then exhale for count of 6. Continue in this manner, adding two counts each cycle for as long as is comfortable for you.
When you reach your maximum capacity of holding and breathing, start taking away two counts each time. So, if 10 beats is the most you can hold your breath comfortably, the next round, do 8 counts, then 6, and so forth.
Once you get back to a 4-count breath, release all effort, come back to your normal breathing, and this should send you right off to sleep!