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TOWARDS GOOD SLEEP: BREATHING
Correct breathing is important in both relaxation and meditation. As body and mind slow down, so does the breath; conversely, slowing and deepening your breathing automatically makes you calmer. However, when we are tense we tend to breathe fast and shallowly, high up in the chest, which makes it very hard to relax. Some chronically tense people hyperventilate; that is, they over-breathe all the time, which keeps them in a permanent state of anxiety. Hyperventilation also prevents sufficient oxygen reaching the brain and can have other
unpleasant side effects like migraines, dizziness, nausea and palpitations.
Learning to breathe naturally helps you to keep calm. Try this: lie on the floor with a cushion or book under your head. Put a heavy-ish object (a large book or a beanbag) on your midriff, between your abdomen and lower ribs. As you breathe in and out, the object should rise and fall; if it doesn’t, you are breathing too high up in the chest.
Using the weight as a guide, you can retrain yourself to breathe diaphragmatically: full breathing should expand your diaphragm, lower ribs, and abdomen. Don’t force yourself to breathe deeply; simply be aware of how you are breathing now. Then think of your ribs and lungs expanding and contracting, and allow your breath to become deeper, slower and calmer. Think of your ribs expanding sideways as well as up and down. If you practise this for a few minutes every day, you will acquire the habit of calmer, relaxing breathing when you get to bed at night.
Another sign of anxiety is holding your breath. A good exercise when you feel yourself tensing up during the day is to consciously breathe out, at the same time letting the tension flow away from your neck, shoulders and arms. Practise this in situations which would normally make you uptight: in traffic jams and queues, or waiting to be put through on the telephone. As it starts to become a habitual response, you can use these occasions as opportunities for relaxation instead of anxiety, irritation or anger.
A good method of getting back in touch with your body and breathing pattern is the Alexander Technique, which (among its other benefits) helps to free tensions locked into the back and rib-cage. Osteopathy and chiropractic can also help to free tight chest muscles, enabling you to breathe more fully. Yoga, too, lays much stress on breathing; one very simple exercise is to breathe in to the count of six, hold your breath to the count of six, breathe out to the count of six, and then either breathe in again or hold the outbreath for six, before resuming the cycle. It is very calming.
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