Breathing And Relaxation To Find An Insomnia Cure

The deeper and slower you breathe the more relaxed and sedated you will become. Numerous breathing and relaxation techniques are available that you can learn to use to promote relaxation and relieve stress.
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:
Take a deep breath. Breathe in through your nose and visualize the air moving down to your stomach. Breathe out slowly through your mouth. As you breathe in again, silently count to four. Purse your lips as you exhale slowly. This time count silently to eight.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 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. Let these exercises relax your mind and allow your body to unwind and surrender to sleep.
Try the following relaxation exercise before you get into bed:
Lay on your back on the floor with your feet slightly apart, your hands by your sides, and your palms turned upward. Close your eyes and concentrate on every part of your body.Begin at the top of your head and work your way down to your toes.Start by feeling your forehead tense, then your eyes, face, and jaw. Tense and release each muscle group, such as your shoulders and neck.Pay attention to each area of your body from the top of your head, down through the trunk of your body, along your legs, and ending at the tips of your toes.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.Stretch slowly before standing up.
This exercise will tell your body and mind that it can settle down, leaving behind thoughts of worry, fear, and stress.
There are many more techniques and exercises available to promote deep breathing and relaxation and you will need to find a method works best for you.

The Role Of Meditation In Finding An Insomnia Cure
Meditation can certainly both encourage and promote relaxation. The more relaxed you feel as you get ready for bed, the better your chances of falling into a deep and restful sleep cycle.
Stress, tensions, and worries will keep you from falling asleep. Meditation can help you achieve a relaxed state and focus your mind on peace and harmony.
Many different types of meditations exist for you to choose from, each with numerous adaptations and versions.
To get you started, this simple technique can prove very effective:
Find a focal point for your meditation – something about which you can think and on which you can focus your full attention.This can be a candle, a mantra (a phrase that you repeat over and over in your mind to establish harmony and to focus on your meditation), a stone, or something as simple as the sound of your own breathing.No matter what you use as your focal point, you want to continuously and firmly bring your mind back to that focal point.All other thoughts and distractions that drift through your mind must be pushed out.If you are beginning to include meditation in your nighttime routine you should remember that this type of meditation requires a great deal of discipline.Your mind will easily be distracted and you will lose focus.As you continue to practice your meditation nightly you will find that the process becomes easier and easier. You may find that meditating for ten to fifteen minutes before bedtime will help you to fall asleep naturally.
Try another simple technique for meditation:
Find a quiet room and sit in a comfortable position on the floor (use a cushion if needed).Sit with your hands resting lightly in your lap, close your eyes and relax.Take deep breaths in and out through your nose and try to focus on your breathing. Count each breath as you exhale. Count to ten. Repeat several times until relaxation sets in.Clear your mind of everything and think only of counting each breath as you exhale. Acknowledge any other thoughts that enter your mind, and then gently let them go and concentrate once again on your breathing.At the end of the meditation gently stretch and become aware of your body before standing up.
Another form of meditation is guided imagery. Guided imagery combines meditation, relaxation, and hypnosis. Using this technique you will follow a guided meditation to visualize a state of relaxation.
You should practice guided imagery in a quiet room where you won't be disturbed. You will need a tape or CD player. The lighting in the room should be dim and soft.
Typically the visualization will begin with some simple relaxation exercises that include deep breathing. When your body and mind are relaxed your imagination will come into play.
Some common imagery includes strolling along the beach, being in the mountains, or walking through the forest. The guided imagery uses your imagination to induce peacefulness and relaxation. You will be guided through the meditation from beginning to end, at which time you should feel calm and serene.
There are many imagery tapes on the market for you to choose from. You can also make your own tapes.
The techniques for meditation outlined here will help your mind and body to relax. Many other methods of meditation exist and you may need to do a little research and then experiment to find just what works best for you.