Breathing Techniques To Cure Your Insomnia

So you've spent another night laying in bed staring at the ceiling just wishing that you could go asleep right? Been there and done that - I suffered from chronic insomnia over a period of 3 months. By the time my sleep disorder was finished I was near breaking point. Nothing felt "real" at that stage and the incredible nightmares I'd started having were just about enough to finish me off. But the insomnia stopped and my life got back to normal.

Your body craves sleep at the end of each day because it needs to rest and regenerate. Every single day your body suffers wear and tear and the only chance it gets to repair itself is when you're asleep. That's why when you've not slept properly for a few days you start to feel really terrible and your health begins to suffer - this isn't in your head. Without sleep your physical and emotional health will go downhill and fast!

There are lots of ways to treat your insomnia - from warm milk and a warm bath right through to meditation and sensory deprivation (cutting out all noise and light). All of these can work pretty well but when it comes down to a night where I've been trying to get asleep for a few hours and can't then I use breathing techniques.

Relax, relax you won't have to go out and start hugging trees or trying to save the earth or change your religion. These breathing techniques are based on Buddhist techniques but they're not harmful to you in any way at all and you're going to be very surprised at how well they work.

1. Lay down on your bed and be ready to sleep. Don't try breathing techniques sitting down watching the tube - more often than not you'll wind up asleep there. So get comfortable in your bed.

2. Rest with your legs out straight and your hands either down by your sides or on stop of your stomach - whichever is more comfortable.

3. Close your eyes.

4. Take a deep breath and exhale slowly.

5. Take another deep breath and this time focus on the breath filling your lungs. Now exhale again.

6. Take another deep but slow breath and again focus on the sensation of the air filling your lungs.

7. Hold that breath for 2 or 3 seconds and then breathe out slowly - focus on the sensation of the air leaving your body.

8. Repear this breathing pattern 4 or 5 times - again whatever you're comfortable with.

9. Take one very deep breath - fill your lungs as much as you can. Hold this last breath for 3 or 4 seconds.

10. Now breathe out hard - emptying your lungs completely.

11. You're probably asleep by now so enjoy it :-)

This technique has worked for me over and over again. Usually I find it's more effective when combined with a manta or prayer of some sort. If you're not religious that's fine just use a positive affirmation instead. Something like "I feel sleepy now. Sleep comes easily to me. I will fall asleep now".

If you're willing to try the mantra I use then it's this "Om Mane Padme Om" (Ohm Ma Ni Pad May Hum). You don't need to say this out loud - just recite it in your head. You'll find that the mantra (or another prayer) helps you fall asleep more quickly.

Why?

You're basically clearing house in your mind. The breathing has slowed your heart rate down to a restful state. The mantra/prayer is there to help your mind focus on one single thing and to focus itself on relaxing. The combination of both is super effective in helping you get asleep - try it and see!