One of the most effective ways to prepare for sleep is to slow down your breathing. Just three long deep breaths is enough to change our whole physiology, manage stress-levels and instill a sense of inner calm. Try this simple 1-2-3 Breathing method after you switch off the light tonight...
Also called breath counting, this simple technique is a form of meditation often used in Zen practice. It brings your mind and body into alignment by focussing attention on the slow and steady action of breathing
What to do:
Sit comfortably with your spine straight and head titled forward slightly. Close your eyes and take three, long, slow, deep breaths (in through your nose, out through your mouth). Then let the breath come naturally without trying, noticing the rhythm of the breaths as you do so.
- To begin the exercise, count “one” to yourself as you exhale.
- The next time you exhale, count “two,” and so on up to “five.”
- Then begin a new cycle, counting “one” on the next exhalation.
- Continue for up to ten minutes or until you are feeling calm and relaxed
Count only when you exhale and only up to the number 'five' before you repeat. You will know your sub-conscious has taken over when you find yourself forgetting to stop the count at 'five'. Your mind has wandered and you are ready to drift off in to a lovely sleep.
Want to know more?
Click here to find out more from Wellness Expert, Dr Weil and to watch a video of him demo-ing the technique.