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SLEEP
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Sleep is an essential part of any healing regimen. If you have difficulty relaxing and it is disturbing your sleep, gentle breath work is an often used and extremely effective tool in inducing the relaxed state.
Alternate nostril breathing is a traditional yoga practice customarily done before periods of meditation. It is remarkably calming, and is said to restore equilibrium to the nervous system. You may do it sitting up or lying down, as long as you are comfortable.
Alternate Nostril Breathing
Place the tip of your right thumb against your right nostril. Place the middle and ring fingers against your left nostril. Keep your hand relaxed. Close the right nostril with the thumb and breath in through the left.
Inhale slowly and easily with the body relaxed. The breath may be slightly deeper than usual, but make no effort to take in an extra quantity of air. Some sources recommend holding the breath for three or four seconds once it is inhaled. We have found that, when drowsy, such an attempt might be a strain. Let's keep it optional.
When ready, exhale. But exhale through the right nostril, lifting the thumb and closing the left nostril with your other fingers. Exhale slowly, noiselessly, but without straining to go at any particular pace. Follow whatever pace is comfortable. (Some recommend inhaling and exhaling to a particular count - again, when drowsiness is being encouraged, this might cause strain.)
After you exhale, inhale through the right nostril, keeping the left one closed. When you have inhaled and feel the urge to exhale, switch nostrils, closing the right once again.
The sequence, then, is as follows: out--in--switch nostrils--out--in--switch nostrils--out--in--switch nostrils...
You should do this alternate nostril technique for about five minutes. After you are accustomed to it, and it feels natural, you may increase to ten minutes, when necessary. Do not exceed ten minutes. Naturally, if you feel sufficiently drowsy, stop, lie down, and sleep.
If, at any point, you forget which nostril it is time to close, or whether to inhale or exhale, or why your fingers are at your nose, then the technique is working. You are likely to be drifting off into sleep.
There are no formal studies of these controlled breathing techniques, but the anecdotal evidence is substantial. That alternate-nostril breathing is a valuable aide in achieving relaxation is evidenced by its centuries of use in the Yoga tradition, and its increasing use in the West.
In our questioning of people who have tried many different techniques to improve their sleep, both the breathing practices described here have been given support. They can only help. If you do them some night and you still do not fall asleep easily, do not discard the technique. It simply may be a particularly bad night.
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I had been doing drugs heavily for 16 years and no rehab or therapist could change me.
I was too full of toxins for the twelve-step program to ever work on me. I needed to clean my body out so that I could feel normal enough to fight the desire to do drugs.
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