One of the most common ailments I encounter in my Yoga Therapy practice is disrupted or uneasy sleep. People may either have difficulty falling asleep or staying asleep, resulting in a serious lack of restful slumber and a recipe for morning crankiness and all-day fatigue.
I usually advise a good routine around sleep, with the usual recommendations of no technology in the bedroom, a regular bedtime and a restorative pose before bed (more on that in another post soon), but lately I’ve added another suggestion: a very simple breath technique for whole body and mind calm. In other words, something that will stop the constant whirling of thoughts in the mind and allow the body to gain the full benefits of a good night’s sleep.
I call it “Breathing into Sleep”, but you may know it by another name with slight variations. This one is the most successful one I’ve tried to date, so have a go and feel free to share your experiences and insights.
- Lie in a comfortable position, with head supported
- Inhale for a count of 1, exhale for a count of 2
- Repeat 3 times
***
- Inhale a count of 2, exhale for a count of 4
- Repeat 3 times
***
If this is comfortable, continue:
- Inhale for a count of 3, exhale for a count of 6
- Repeat 3 times (if this is comfortable, repeat 3 more times)
***
Slowly begin to work backwards, starting with an inhale of 3, exhale of 6 (3 times)
Then, an inhale of 2, exhale of 4 (repeat 3 times)
End with an inhale of 1, exhale of 2.
Repeat this sequence as often as you need to, working forwards and backwards as you calm the nervous system in preparation for deep rest.
Most students I’ve given this practice to don’t get all the way through before they’re on a one-way trip to the Land of Nod, so if you’re struggling with drifting off give this a try.
Good night, sleep tight – and have a wonderful week.