08/05/2013
Try this easy breathing exercise if you have insomnia or need to relax! Breathing is a skill we all take for granted, but using some conscious techniques can greatly affect brain chemistry and stress levels, too.
Preparation: Take some deep breaths before the real steps, to prepare yourself.
First, inhale for 5 seconds. Hold your breath for 5 seconds. Then exhale for 7 seconds. Repeat 3 times.
Next, inhale for 10 seconds. Hold your breath for 10 seconds. Exhale for 12 seconds. Repeat 3 times.
Now, inhale for 15 seconds. Hold your breath for 15 seconds. Exhale for 18 seconds. Repeat 4 times.
When you feel like a pro at this, try adding 4 rounds of 20-20-20.
Note: If you feel anxious or panicky holding your breath in the 5-second phase, just stay here until it becomes more comfortable. If you cannot hold your breath, by all means, do not! Skip the breath retention and slowly build it up.
This exercise is great during meditation. For insomnia, you can do this lying in bed.
