The Relaxing Breath

Note that you always inhale quietly through your nose and exhale audibly through your mouth. The tip of your tongue stays in position the whole time. Exhalation takes twice as long as inhalation. The absolute time you spend on each phase is not important; the ratio of 4:7:8 is important. If you have trouble holding your breath, speed the exercise up but keep to the ratio of 4:7:8 for the three cycles. With practice you can slow it all down and get used to inhaling and exhaling more and more deeply.

This exercise is a natural tranquilizer for the nervous system. Unlike tranquilizing drugs, which are often effective when you first take them but then lose their power over time, this exercise is subtle when you first try it but gains in power with repetition and practice. Do it at least twice a day. You cannot do it too frequently. Do not do more than four breaths at one time for the first month of practice. Later, if you wish, you can extend it to eight breaths. If you feel a little lightheaded when you first breathe this way, do not be concerned; it will pass.

Once you develop this technique by practicing it every day, it will be a very useful tool that you will always have with you. Use it whenever anything upsetting happens - before you react. Use it whenever you are aware of internal tension. Use it to help you fall asleep. This exercise cannot be recommended too highly. Everyone can benefit from it.

Counting Breaths Instead of Sheep
One of my favorite exercises to do to help me fall asleep is to count breaths. I use this exercise when my mind keeps wandering off into the land of anxiety. For example, reviewing all the things I should have done differently or things I need to do in the future. You know, we've all been there! Counting breaths keeps me focused on my breath and calms me. Often times I will catch myself getting caught up in those anxious thoughts again and have to remind myself to go back to my counting. Eventually I will fall asleep. It's really not much different than counting sheep, is it!

Resources

Dr. Weil has a CD called Breathing: The Master Key to Self Healing. His perspective is influenced by Eastern traditions and he discusses some of the physiological and spiritual aspects of breathing on this CD. He includes 8 different breathing techniques including the one above. You can hear samples of Andy Weil's CD and others at the Health Journeys website.