For insomnia

August 11, 2017

for- insomnia

Few things are more frustrating, but this is a tried and true technique for insomnia. I know, because I’ve used it.

The idea of being aware of your breath comes out of meditation and counting exhales instead of inhales takes you out of what you’d normally do. It’s not intuitive to count out-breaths so you must focus on it. There are several variations on this that are also effective, but this is the easiest and works well for me every time.

Our downloadable audio for anxiety also works well. Just download it on your device, wear earbuds, press play and before it’s done playing most people are in dreamland.

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38 comments on “For insomnia
  1. Alli Smith says:

    I need to try this breathing technique the next time I have insomnia. I don’t have problems going to sleep at night. Insomnia seems to hit me around 3 AM. So glad you shared this!

  2. candy says:

    Worst when someone can’t sleep. After a few days on no sleep I am tired, cranky and irritable and nobody wants to be around me. Sounds like a great solution.

  3. I struggle with sleep from time to time. I can’t wait to try this Carol. Sound easy and doable!

  4. Jennifer says:

    Yes, counting my breath really centers me and helps to prepare me for sleep.

  5. I have a hard time falling asleep and I find breathing exercises really do help! My doctor suggested them years ago and I’ve been doing it every since.

  6. Sarah Bailey says:

    I have to admit I do start counting a lot when I can’t sleep, it seems to calm and relax my mind, I’ll have to give your way a try and see how it works for me.

  7. lisa says:

    My husband suffers from insomnia. I will have to pass this along to him so hopefully it can help him sleep.

  8. I’ve downloaded something similar that tells you how to breathe and tighten and relax your muscles. I’ve actually been finding that repeating the states in alphabetical order is boring enough to at least make me drowsy enough to sleep.

  9. Liz Mays says:

    I bet this would be really helpful during those times when my mind is racing! It will be good to have a technique to work with.

  10. Pam says:

    Breathing exercises can be very helpful with falling asleep. I find them really grounding and centering.

  11. Cheryl says:

    I should definitely try this. I get insomnia from time to time. It’s miserable!

  12. Mimi Green says:

    I have anxiety and so I’m going to check that one out. I have some of my own tips, but I’m always looking for more.

  13. Joely Smith says:

    I use it too and it works! I just let the thought interruptions come as they always will – once we acknowledge they are there it’s easier to let them go rather than forcing them out. The deep breaths really help slow the heart rate and relax us! I will check out your download!

  14. Eloise says:

    some nights I have a hard time getting to sleep (insomnia kicks in) usually when I’m stressed in my waking life. I would LOVE to try this technique out on those hard to sleep nights! (like tonight!)

  15. This is so helpful! Thank you so much for sharing this because there will be nights where falling into sleep is just so hard! I will remember this.
    xo Debbie |

  16. Kita Bryant says:

    I’ve always tried to block my thoughts. I had no idea that acknowledging them would be better for me!

  17. Oh well it is now 2:35 AM and yes you guess I have insomnia. Need to practice your tips and be able to go to sleep =)

  18. Sandy N Vyjay says:

    Breathing exercises, meditation and Yoga are ideal for curing insomnia.But at the core a rested mind is needed to fall asleep.

  19. Deep breathing is a great way to relax. I teach it to my kids and teachers because it helps with anxiety. Lov!

  20. Tami says:

    I have trouble going back to sleep, whether it’s my child or my own body waking me up. I need to consider this as a possible solution.

  21. Diane says:

    I had ‘one of those nights’ just last night. Definitely doing to try this in the future!

  22. Kim says:

    I have to try this technique next time I have trouble falling asleep!

  23. Janice Wald says:

    Hi Carol,
    I count backward from 100 which is a similar principle. The trick is that you’ll be asleep before you get to 1. It’s like self-hypnosis. I’ll try your method next time.

  24. Ananda says:

    being aware of your breathing has so many benefits! i am doing that more and more!

  25. I know that with meditation, the focus on inhaling and exhaling becomes so important. It’s such a big part of centering your being and spirit right where you are.

  26. Sapana V says:

    I have tried this technique too and it works. Everyone suffering from insomnia should try this.

  27. Jill Conyers says:

    It doesn’t happen often, fortunately, but when I can’t fall asleep deep breathing works well.

  28. Mary says:

    I’m definitely trying this the next time I can’t fall asleep.

  29. Lily Ashley says:

    My mom has a insomia. I will definitely share this to her. This will be a big help for her.

  30. Agnes says:

    Sleep is something I have never struggled with but I’m sure a time will come when i will need these tips. Thanks for sharing!

  31. Glenda says:

    I agree with you. I found meditation heals a lot of issues. It has helped me with so many things including falling asleep.

  32. Thanks for sharing these tips! I love breathing exercises– they always seem to calm and relax me : ) Will definitely take your advice the next time I have trouble falling asleep.

  33. You just made my day after another sleepless night. Definitely trying it tonight, sleep doesn’t come easy for me. Also downloading thanks a mil

  34. Mardene Carr says:

    I think this is something that affects everyone sometimes. It should never be the norm though

  35. Catvills says:

    My husband has difficulties falling asleep. I told him to try meditation but he said he’s tried everything in the book but nothing helps. I will let him try this count exhales things. Hopefully this one will calm and relax him.

  36. Farrah Less says:

    I used to have insomnia years back and I even have to take Melatonin pills just to get sleep. I stop taking this pills a year ago as I am TTC also I don’t need it anymore . Instead at night I use oil diffuser and limit my technology usage , I also do yoga before going to bed that makes me relax and after that I sleep like a baby.

  37. Alexis says:

    I need to try doing this. I’ve had the worst case of insomnia for about 2-3 weeks. I’m struggling so bad at falling asleep.

  38. Anosa says:

    Sometimes I end up counting 1 to 10 and repeating it at the same time as I still cannot sleep. I will check and download the application and see if it will work on me.

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