Is there a specific technique that worked for you? I've done a bit of mindful meditation, which is breath-related, and tried box breathing, too. I have a specific breath pattern that I use when I want to fall asleep, as well, and it works wonders, though I'd be hard pressed to describe it at all.
Box breathing specifically doesn't do much for me, though.
The most effective technique I have used is also the simplest. I came across it reading about how trauma affects the body. Under stress we tend to exhale more forcefully in short outward breaths, so when exhalation is quicker than inhalation the body responds accordingly. This means we can get a beneficial response if exhalation is longer than inhalation.
So the technique is to inhale at whatever pace feels comfortable, counting if that helps, and then exhale a little longer. It soon becomes natural enough that no counting is necessary and you can think about whatever pleasant associations work.
Comments
Is there a specific technique that worked for you? I've done a bit of mindful meditation, which is breath-related, and tried box breathing, too. I have a specific breath pattern that I use when I want to fall asleep, as well, and it works wonders, though I'd be hard pressed to describe it at all.
Box breathing specifically doesn't do much for me, though.
The most effective technique I have used is also the simplest. I came across it reading about how trauma affects the body. Under stress we tend to exhale more forcefully in short outward breaths, so when exhalation is quicker than inhalation the body responds accordingly. This means we can get a beneficial response if exhalation is longer than inhalation.
So the technique is to inhale at whatever pace feels comfortable, counting if that helps, and then exhale a little longer. It soon becomes natural enough that no counting is necessary and you can think about whatever pleasant associations work.
Can you try to describe it? haha I'd love to know.
is this not a pavlonian response? i mean, its cool if it works, but makes me wonder if you are just training the behavior
Totally possible, as it's part of a routine by now. Still, without it I notice a real difference in getting to sleep.
Nothing wrong with training yourself in a way that helps. It's a wonderful thing when used properly.