Blog

Christmas sleep and breathing

Posted by Brenda Doherty on November 30, 2016 at 10:49 am
  Share with your friends
Share on Facebook
Facebook
Share on Google+
Google+
Tweet about this on Twitter
Twitter
Print this page
Print

Experience the silent nights, peace and calm we are all singing about.

It’s as easy as taking a deep breath… Sound too simple? Don’t be fooled.

Taking a full breath slowly and correctly signals your parasympathetic nervous system to activate the relaxation responses within your body. The parasympathetic is in charge of all the processes to do with rest, refreshment, maintenance, healing, quietening the mind . . .and sleep.

So a great thing to do just before bedtime is slowly, mindfully take five deep breaths.

Here’s how you do it –

HOW TO TAKE A FULL DEEP BREATH CORRECTLY

Preparation

  1. Best posture is the semi-supine posture – i.e. lying down on a soft mat, on the floor, on your back with the knees bent, feet on the floor – see pic below.
    Note:  If lying on the floor is difficult, sit upright on a chair
  2. Place a light covering over the body (if the weather is chilly) and an eye an eye cover over the eyes (just a small cloth) if there are lights on.
  3. Palms of the hands can be placed on the trunk – at the solar plexus region which is located just below the lower ribs.

fullbrth

In Breath

  1. Using the nostrils, smoothly and slowly start the in-breath by first allowing the solar plexus to gently rise.
  2. Continue smoothly and slowly breathing in and let the lower rib area expand.
  3. Continue breathing in smoothly and slowly and let the upper chest gently rise.
  4. REMEMBER:  The solar plexus is the upper abdomen area (just below the lower ribs).  The lower abdomen remains still (below the navel).

Out Breath

  1. Use the nostrils.
  2. Smoothly and slowly start to breath out in exactly the same order as your in breath. i.e. Relax the solar plexus area, then the lower rib area and lastly the upper chest.
  3. Complete five full breaths, taking them as slowly and mindfully as you can without straining.

Finishing

  1. Remain resting in your semi-supine posture and take a few minutes noticing the breath coming back to normal.
  2. NOTE: Normal breathing is a gentle, effortless rise and fall happening at the solar plexus region.
  3. When your breathing has come back to normal then go in to a long stretch and yawn.
  4. Then off to bed.

Happy sleeping!

  Share with your friends
Share on Facebook
Facebook
Share on Google+
Google+
Tweet about this on Twitter
Twitter
Print this page
Print
Newsletter Sign Up CONTACT US
The start to a better nights sleep.
Take control of your sleeping habits.
Tailored workshops to meet your employees needs.