Adopt the 7-11 breathing technique
It's an affliction so many of us suffer from and insomnia can be utterly debilitating, affecting our judgement at work and our relationships with others. But what if you discovered a technique to beat the late-night tossing and turning for good? What if the strains and stresses of the day melted away the moment your head hit the pillow?
The secret to falling asleep in just five minutes is... to breathe. That's right, simple inhaling and exhaling has an impact on every system in your body. Adopt this easy method and you can effect blood pressure, heart rate, emotional stability and even your hormones. Slow, regulated breathing will shift your automatic nervous system, telling your muscles to relax, your heart rate to slow down and your brain to lower itself from 'high alert mode'.
A common yoga practice to release tension and reduce anxiety, follow this super-simple technique and there's every chance your next sleep will be peaceful, renewing and uninterrupted...
1. Lie down in your preferred sleep position. You can also start on your back and roll into it when you start to drop off.
2. Breathe in through your nose on a count of three seconds.
3. Breathe out through your nose on a count of six seconds.
4. Repeat until you fall asleep.
If you find the three to six ratio a stretch, then adapt it to what feels comfortable, but always ensure the exhale is longer than the inhale. Sweet dreams...
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