Breathing Awareness Anxiety
Breathing Awareness Anxiety
Insomnia Relief by 'Counting Breaths'
Here is a simple and proven method for inducing sleep. Try it when your doctor says no obvious disease. It may replace pills. "Counting Breaths" works best for all ages – from 5-93 years. How can you do?
Lie back in your former position. Close your eyes. Follow these 3 easy steps.
1.In breath: During the in-breath, the meaning of this wave natural freshness inside your nose. This coolness is always present. We do not notice. Emphasize This is cool and relaxing.
2.Out-Breath: During the on-breath, slowly count in your mind "one to one" so on. You can have one or more times, and the number may vary at different times. Do not try to regulate breathing. Let It Happen in any way.
3.Next breathless: Enjoy the relaxing sensation of freshness inside the nose again (do not count in the in-breaths). Following the blast: Count the next number "two-two" and so on. Repeat this pattern: feel the coolness during the in-breaths and count to the next expirations. Continue to do so.
What will happen? At some number, your mind wanders and forgets the freshness and counting. For some beginners this can occur even before they reach five years. It's OK. Relax! Each time you forget to count, repeat the above steps 1-2 – 3. Gradually loosen tight muscles induce sleep. You will be amazed how it works!
What if you do not sleep quickly?
It is normal to take up to 20 minutes to fall asleep. If you do not sleep in this time, do not panic.
Try the advanced method: Imagine that you are not the person can not sleep, but a scientific experiment on the side effects of 'Counting Breaths'. Continue to feel the freshness of breath and counting in the over-breathing. If you happen to count to one hundred, a reboot, repeating the one to one hundred counts. Your mind is very busy with this experience, no time to think about sleep. What will happen? The muscles of your body from head to toe gradually loosen and you, the scientist nod, forgetting the experience!
If you wake up mid sleep, "Count your breaths and return to sleep. See how you feel fresher than ever, when you wake up! Say "Bye-Bye" to insomnia!
Beyond the quality of sleep ….
Count breaths for a few moments of idle or wandering your mind, throughout the day: waiting around, travel by car / train / plane or walk anywhere. Also during the period Stress: angry, sad, frustrated, tired …. So on. In a few months, your mind will automatically focus on the sensation and breath as necessary periodically relax your mind and body. This relaxed state is reflected in your face with a happy smile! You can see these pictures in the website the author. If you have problems such as anger, anxiety, difficult relationships hypertension, insomnia, poor concentration, Migraine, obesity, panic attacks, smoking / chewing tobacco, stress or a stutter, you will gain significant relief. See the reactions of the from practitioners of all ages in the website above.
Alternative methods for developing breath awareness for relaxation. You can also try these options. Use them as you want, in combination with "counting breaths" or by themselves.
Children 5 years and over: how to use (C) below.
Adults
(A) Just feel the sensations breath: Do not count on during the blast. Just feel the sensations in the nose – fresh breath in and feel non-cold or hot during the on-blast. Focus on the difference between these two sensations. This option is useful for breath refreshing breeze, even by some work.
(B) Monitoring of breathing using segments of fingers: In this option, we do not count at all. We use segments finger to keep track of each breath.
– To begin, hold the thumb in the upper segment of the little finger of one hand. Shows breath flows in and out. Then move the thumb on the middle segment of the same finger. Watch the second wind flow outside. Then move the tip of the thumb at the lower of the little finger and look at the third breath.
– Then move the thumb and adjacent finger to follow the next 3 breaths its three segments. Move to the adjacent fingers and repeat the steps until you have completed the index. When it's around the thumb, place the tip of the index on the 3 inch segments, one at a time. Note that you do not count the breaths in this mode.
– Now, go to the other side and repeat the process. After finishing the second hand back to the first hand. Continue in this way, changing hands.
– Try this option especially when you wake up, still lying under the blanket and your body is not ready to out of bed when your hands, fingers, legs, toes and shoulders may be stiff or numb. When you complete 6-8 hands on the above model, you will feel a gradual relaxation of stiff muscles throughout the body. You feel as if you have a new body, so different from what you had when you woke up. What a wonderful state of body and mind to start the day!
(C) with finger tips Place the tip of the thumb to the tip of a finger. Breathe in, breathe out three times, counting in mind, during respiration. During the first output of breath, count "one, the other on the breath-" two ", third in the breath," three ". Repeat 3 breaths at each of the next 3 finger tips. When you arrive at your thumb, place the tip of the index at the base of the thumb and three full breaths. Then go to the other hand and repeat the process. Continue to practice, changing hands.
(D) silently saying the words soothing: We are not in this option, but the use of soothing words in and out during breathing. For example: during the respiration detected by the coolness, said quietly "breathing, I calm down." During the on-breath, quietly say "end, I smile. Continue this process. Your muscles will gradually soften and relax! Do some research and make those soothing words or phrases that appeal to your heart.
Try counting method and the above options for a few days. Use one or more of them, before sleep, wake up and all the other moments day without your time. You will become proof stress!
About the Author
Suryanarayana Chennapragada
Suryanarayana Chennapragada teaches ‘Counting Breaths’ and complementary methods for ‘Relaxation and Stress Reduction’, to all ages 5 to 93 years. His web site www.countingbreaths.com explains them in a simple manner. You can practice on your own and derive significant benefits for Mind, Body and Relationships, without spending time or money! He also offers on-line coaching at affordable charges.
The Art of Mindfulness Meditation: A “Concentrated Awareness” Breathing Exercise (Part 5 of 10)
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