Breathe Yourself into Restful Sleep

I’ve been interested in the power of pranayama - yogic breathing practices - since I fully embraced yoga and meditation.  And good fortune lead me to a 5 day retreat on a tiny island off the west coast of Ireland 12 years ago.  It sure was a long way to go to learn about breathing!  But I can tell you that the air was sweet and pure and I left the island breathing much easier and inspired to continue my profound journey into yoga, meditation and mindfulness.

On another yoga retreat - same Irish island, same teachers, exactly 5 years later - I learned more about the power of pranayama and more techniques to fit into my practice.  

And a few interesting facts as well about breathing and sleep.  Think about this:

• To sleep peacefully:sleep on your right side so the left nostril becomes dominant (it’s connected to the calming parasympathetic nervous system).  This will create a cooling and calming breath to promote better sleep.
  
• After a big meal: sleep on your left side so the right nostril becomes dominant.  This creates a heating breath that will help digestion.

As I’ve been sharing this month, breathing practices can help us through many of life’s challenges. They can help to anchor us in the present moment, help us to find peace and relaxation, help us to relieve the effects of stress and anxiety.  And breathing practices can also greatly help calm us and prepare our mind and body for restful sleep.

Here are 3 favourite breathing practices that help me get to sleep. Each of these can be done lying in bed ready for sleep.

1. A Variation on the Microcosmic Orbit Practice
The microcosmic orbit is a Taoist qigong practice in which you visualize and breathe with the flow of energy in your body in a specific circular way. This practice is traditionally done sitting in meditation and you visualize your breath as energy flowing from the base of your spine, up your back to the crown of your head, over the top of your head and down the front of your body to the starting point.  It can be adapted to promote relaxation and sleep.  For sleep, you can lie down, focusing on relaxation.  Visualize a reverse flow of energy for a more calming, yin energy. As you inhale, visualize the energy as golden light traveling from the base of your spine up the front of your body to the crown of your head. As you exhale, visualize the energy flowing over your head and down the back of your body and back to the starting point at the base of your spine. Continue visualizing this fluid, flowing circle of energy through your body until you fall asleep.

2. Count backwards from 50 - One count per breath
You will find that your breathing automatically slows down and becomes deeper and calmer as you count backwards.  Begin at 50 and with each breath count backwards. This is a very calming practice that will help you to stay grounded in the present moment.  You just can’t count backwards if you’re not focused on the numbers, one after the other. This is a good practice to try if you need a little help to fall asleep.  For me, it works every time; I never make it to zero.

3. Progressive Muscle Relaxation with Breathing
This practice will really help you relax and get ready for sleep.  As you inhale deeply, tense a specific muscle group (e.g., feet, legs, arms) for 5 seconds. As you exhale, release the tension completely. Move through different muscle groups in your body beginning with your toes and moving up to your face and head.