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How to Enjoy Quality Sleep by ‘Counting Breaths’
By administrator | January 31, 2010
Engaging your mind on the process of breathing reduces the flow of thoughts, calms the mind and relaxes all parts of the body. Even chronic insomniacs can sleep without sleeping pills.
How can you do it? Lie down and follow these three easy steps…
1. Breathing in: Focus on the faint coolness inside the nose.
2. Breathing out: Count slowly in the mind, the number ‘o-n-e’. Repeat the same number throughout the out-breath. Don’t try to change the breathing pattern.
3. Next breath: Enjoy the coolness inside the nose when breathing in. When breathing out, count the next number ‘t-w-o’. Repeat the same pattern once more, counting the next number ‘thr-e-e’. Then restart the cycle counting from ‘o-n-e’. Anytime your mind wanders and forgets counting, repeat these 1-2-3 steps.
Continue this practice as long as you are awake. You will be amazed how your body gradually relaxes, becomes heavy and goes to sleep! See this brochure in my web site countingbreaths.com for alternate modes of focusing on breathing, using finger tips and finger segments. The finger modes work well, even for children 4 and up.
Beyond quality sleep: Throughout the day, be in touch with your breathing for a few moments, by counting breaths or simply focusing on the sensations inside the nose – On waking up but lying in bed, when stressed, tired, bored, angry, sad, frustrated, panicky, waiting, walking, doing some work, listening, traveling, exercising, playing games…
Focusing on breathing becomes a habit in a few months. It relieves variety of problems – Anger, Anxiety, Lack of concentration, Chronic pains, Difficult relationships, Grief,Hypertension, Job stress, Migraine, Obesity, Panic attacks, Smoking, Stuttering and Worry.
Testimonials Recommended by ‘Dr. Padma Sripada M.D’: “I introduced this technique to some of my patients with anxiety, panic attacks, hypertension and insomnia. Everyone who adopted it reported that it helps them relax. Some said it helped them sleep better and no longer rely on medications.”
And a Patient ‘Zina Hymes’: “Since almost 19 years I have had great difficulty sleeping, as I was in extreme pain due to Fibromyalgia. I was not able to sleep even with the aid of many medications prescribed by a sleep specialist. None of them compare with these breathing techniques. I can now get many hours of consecutive sleep. After many years, I am now able to do some of my household chores like vacuuming and also drive my car! I suggest these techniques to everyone to reduce stress and gain profound energy.”
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