Make sure you get the best sleep possible
Dr Nerina Ramlakhan, Author of Tired but Wired and Sleep Expert at Silentnight beds shares with us the optimal breathing technique for getting the best night's sleep.
This technique can be practised while sitting or lying down.
Notice your breathing – pay attention to the movement of your chest, shoulders, belly while you breathe. Close your eyes and bring your attention inwards. Where is your breathing coming from?
Open up your breathing – straighten up, roll your shoulders back and down, relax your arms and hands, place your tongue on the roof of your mouth. If you are sitting, raise or lower your chin so that it is parallel to the floor.
Deepen your breathing – prolong your exhalation by a few seconds by pulling your belly in towards your spine. Notice the tug of your diaphragm as you breathe back in more deeply and fully.
Slow your breathing down – at the end of each exhalation and inhalation, pause momentarily.
Practice this technique 3-5 times a day for the next 21 days.
Extract from ‘Tired But Wired’ by Dr Nerina Ramlakhan (May 2010 Souvenir Press).
Tagged in Health Sleeping Tips