New Year is one of the most beloved holidays in our country. However, after the January holidays, New Year's fences and gatherings deeply for midnight, many noted that their regime was shot: they hardly fall asleep in the last time and get up in the morning. You can establish the usual regime with the help of the popular breathing exercises, which we will receive a specialist in Yoga-Practice Nina Kolomiyceva.
Respiratory practices exist not only for recovery after transferring ORVI and maintaining immunity, but also for relaxation. Breathing exercises in the evening improve sleep quality, as they allow you to tune in for the upcoming vacation. Among other things, breathing exercises before bed helps to purify the respiratory tract, improving blood circulation, removal of muscle clips and spasms, contribute to the normalization of the nervous system, are prevention of insomnia and restless sleep.
Before pressing the breathing exercises, you need to perform a few simple actions. First, it is mandatory to ventilate the room. If you do not have problems with immunity, you can leave the window open for the whole night. Secondly, choose spacious sleeping clothes from soft natural fabrics. Thirdly, turn off all devices, one way or another preventing normal sleep, including TV.
Nina Kolomiyceva
The respiratory gym can be performed lying in bed with eyes closed. It is very important to focus on performing exercises and do not think at this moment about some of your affairs, problems, etc. All these questions should be left until the morning, guided by the ancient wisdom that morning the evening is wiser. Breathing during gymnastics should be carried out only by nasal. It is important that the breath is shorter than exhaust.
Exercise number 1. Make exhale. Then start slowly inhaling, filling with air first the stomach (it should be inflated), then the region of the ribs (they should expand), the last air fill the upper part of the chest (including the area of the clavicle). Exhaust is also carried out slowly and in reverse order: the upper part of the chest, ribs, stomach. Repeat this exercise at least 5 times.
Exercise number 2. Here you need to focus on the breath of the belly. Try not to use the chest and its upper part. To control the correctness of the execution of this exercise, put your hand on the stomach. Repeat this exercise from 5-7 times.
Exercise number 3. This exercise can be called breathing in the account. Make exhale. Then start inhale and, while you do it, consider to 4, hold your breath and count to 7, slowly exhale, counting to 8. Hold your breath and repeat the exercise several times.
Exercise number 4. In this exercise, we consider to 10: odd figures - inhale, even - exhale. This technique helps to concentrate and learn to disconnect from the outside world. When performing, do not forget the main thing - a short breath, deep exhalation. And this is guaranteed to help you fall asleep very quickly.