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3 Sleep Tricks to Try in Bed

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3 Sleep Tricks to Try in Bed

By Shannon Sexton, Yoga+

The following exercises will help you fall asleep and stay asleep by facilitating physical, mental, and emotional cleansing and activating the body’s relaxation response. Try them and see for yourself.

2:1 Breathing
Have you ever noticed that when your nervous system is jacked up, your inhalations are longer than your exhalations? Short exhalations make us vulnerable to anxiety and depression, cause toxins to accumulate, and create an imbalance in the autonomic nervous system, all of which make sleeping difficult. The antidote? Make your exhalation twice as long as your inhalation.

To begin, lie in shavasana. Place one hand on your abdomen and one on your chest. Tune into your breath. (If your chest is moving, relax your rib cage and focus on breathing solely into your abdomen.) Let the inhalation and exhalation be approximately equal in length.

Gradually deepen the breath and slow it down: On your next exhalation, gently engage your abdominal muscles and push a little extra air out of the lungs. Allow your abdomen to rise slightly higher as you inhale. Then begin to count your in- and out-breaths in even ratios starting, perhaps, with 3:3, then moving up to 6:6 whatever is within your comfortable capacity.

Let your breath flow quietly and smoothly through the nostrils, and when you are ready, let the next inhalation be a little shorter than the last. Gradually adjust your breathing to achieve a 2:1 ratio, exhaling for four counts and inhaling for two, for example. Focus on creating a smooth transition between your in- and out-breath, and back off a bit if you feel any urge to gasp for air.

If you sustain this breathing pattern for a few minutes, your heart rate slows, your blood pressure drops, and your muscles begin to relax. When practiced correctly, 2:1 breathing eliminates wastes from the lungs while calming and nurturing the nervous system. You can do this practice for as long as it is comfortable.

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Megan, selected from Yoga+ Magazine

Yoga International is an award-winning, independent magazine that contemplates the deeper dimensions of spiritual life--exploring the power of yoga practice and philosophy to not only transform our bodies and minds, but inspire meaningful engagement in our society, environment, and the global community.

495 comments

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11:28PM PDT on Jul 15, 2013

Thank you for info.

11:26PM PDT on Jul 15, 2013

Thank you for info.

11:25PM PDT on Jul 15, 2013

Thank you for info.

7:05AM PDT on Jul 2, 2013

I'll give it a try

6:02AM PDT on Jun 5, 2013

Health and lifestyle count

6:22AM PST on Mar 2, 2013

thanks

10:41AM PST on Jan 26, 2013

Sesli sohbet nasıl yapılır sorusuna cevap arayalım sesli sohbet sitesine gire bilmek için ilk önce takılacağınız bir sesli sohbetsitesi bulmak lazımsesli ful sesli sohbet siteside ful dolu bir sesli chatsitesidir. led floresangibi aydınlatan bir sohbet

4:40PM PDT on Apr 25, 2011

I will try it tonight.

11:37AM PDT on Mar 26, 2011

great info, thanks :)

6:36PM PST on Mar 11, 2011

Gracias!

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