There are many breathing and relaxation techniques that you can

learn to use to promote relaxation and relieve stress. The

deeper and slower that you breathe the more relaxed and sedated

you will become.

Sleeping with the window open will help the air to circulate in

your bedroom and fill your lungs with fresh air. Relaxation

techniques will help your body to wind down and prepare for the

sleep cycle.

Try this breathing technique when you first get into bed:

1.Take a deep breath.

2.Breathe in through your nose and visualize the air moving

down to your stomach.

3.As you breathe in again silently count to four.

4.Purse your lips as you exhale slowly.

5.This time count silently to eight.

6.Repeat this process six to ten times.

The results of this breathing technique are immediate. You will

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. The goal is to

relax your mind and let your body unwind and surrender to

sleep.

Try the following relaxation exercise before you get into bed:

1.Lay on your back on the floor with your feet slightly apart,

your hands by your sides, and your palms turned upward.

2.Close your eyes and concentrate on every part of your body.

3.Begin at the top of your head and work your way down to your

toes.

4.Start by feeling your forehead tense, then your eyes, face,

and jaw.

5.Tense and release each muscle group, such as your shoulders

and neck.

6.Give attention to each area of your body from the top of your

head, down through the trunk of your body, down along your legs,

and ending at the tip of your toes.

7.Stay in this relaxed condition for a few minutes. Concentrate

on your breathing and let all worry and stress dissipate from

your mind and body. Make sure that your breathing comes from

deep in your stomach and flows slowly and evenly.

8.Stretch slowly before standing.

The above exercise will tell your body and mind that it is okay

to settle down, leaving behind thoughts of worry, fear, and

stress.

There are many more techniques and exercises available to

promote deep breathing and relaxation. You will have to find

what method works best for you.

Your goal is to recognize that deep breathing and concentrated

relaxation are tools available for you to achieve natural

sleep.