Breathing for sleep and relaxation
In addition to the breathing exercises in my book, You Can Choose To Be Joyful, I have recently learned this new one that is very effective for getting to sleep quickly.
1. First expel all of the air in your lungs by breathing out of your mouth, making a whooshing sound 2. Then breathe into your nostrils for the count of 4, filling your lungs with air 3. Hold your breath for the count of 7 4. Then expel all of the air out of your mouth for the count of 7 (or longer), again making a whooshing sound 5. Repeat until you feel more relaxed or fall asleep
Make sure you are lying down or sitting in a way that you are supported, because if you’re not used to breathing in this way, you may get a bit lightheaded.