SWEEPING BREATH EXERCISE


Begin by lying in the Relaxation posture. Breathe with the diaphragm, allowing your breath to become very even and smooth.
Now visualize the body as hollow reed. Then breathe in as if inhaling through the toes and filling the body with breath to the crown of the head. Exhale as if you are breathing back down the body and out the toes. Breathe easily and gently, without any effort. Do not try to force your breathing: let your body decide how much air you need.
Focus your concentration on feeling the entire body breathe and imagine every cell and pore in your body breathing in and out. It’s as if you are feeling your entire body expanding in and out. It’s as if you are feeling your entire body expanding on the inhalation and contracting on the exhalation.
After a few moments, visualize the breath as a wave washing upon the shore on the inhalation and receding back into the sea on the exhalation. Maintain this imagery as long as you wish.


SLEEP EXERCISE

All breathing is 2:1. Exhale for twice as long as you inhale.
Use a comfortable count such as 6:3 or 8:4. You are not trying to completely empty or fill the lungs. The 2:1 ratio should be effortless.
Pay close attention to your breath. There should be no stops, pauses or shakiness during either the inhalation or the exhalation. Minimize the pause between inhalation and exhalation.

The exercise goes as follows:

8 breaths lying on your back.
16 breaths lying on your right side.
32 breaths lying on your left side.

BENEFITS:

It helps in getting a restful sleep.
Effective to minimize chronic fatigue and insomnia.
Excellent exercise to teach children who suffer from night terrors or sleepwalking.
If you don’t fall asleep the first time, repeat the exercise; practice every night until you can fall asleep easily and stay asleep all night.