Guest guest Posted September 1, 2003 Report Share Posted September 1, 2003 SOUND SLEEP AND SWET DREAMS Two practices to help you sleep. 1) 2-to-1 breathing 2) Counting Breaths 2-to-1 breathing This breathing pattern relaxes the body by subtly stimulating the parasympathetic nervous system, thereby inducing a state of relaxation. As you lie in bed, gently slow down the rate of exhalation until you exhale for twice as long as you inhale. You can coax a longer exhalation by contracting the abdomen slightly. Don't try to fill or empty or empty the lungs completely - you are simply changing the rhythm of your breath. In the beginning it may help to count to six on the exhalation and three on the inhalation, or four on the exhalation and two on the inhalation (or any other 2-to -1 ratio you find comfortable). Focus on the smoothness and evenness of your breath, gradually eliminating any jerks and pauses. Counting Breaths Using the effortless 2-to-1 pattern described above, lie in bed and pay close attention to you breath. It should flow smoothly, evenly, and continuously. When the pattern is well established, take: 8 breaths lying on your back 16 breaths lying on your right side 32 breaths lying on your left side Very few people complete this exercise. Sweet dreams! source. http://www.yogaatwork.co.uk/sleep.htm Quote Link to comment Share on other sites More sharing options...
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