Problems with a dream are familiar to the majority of modern people. If you are disturbed by a sleeplessness, try to be engaged in special "sleepy" gymnastics. For this purpose well aired room, convenient house clothes and time half an hour will be necessary for you. Employment passes in a dark room under slow and a gentle music.
The program includes three stages — a warming up, respiratory exercises and a relaxation.
We warm up muscles
The first part is a warming up. You can be run on a racetrack within 15 minutes (on small speed, 3,5-4 km/h) or to jump with a skipping rope of 10 minutes (approximately 200 jumps). Only do not jump highly, simply slightly tear off stops from a floor. Other variant is to take a warm shower or a bath to warm up muscles. After a bath pound yourself well by a towel to strengthen blood circulation. As a warming up if time has not enough, it is possible to combine this part of the program with housekeeping, for example, washing of floors.
Respiratory exercises
Further - respiratory exercises. Breath should be deep, equal and quiet.
We regulate a breath and an exhalation:
The breath begins with a stomach. The stomach at first moves, the thorax then extends. Put one hand on a breast and the second on a stomach and watch that the palm lying on a stomach and then — lying on a breast at first rose.
After breath is levelled it is possible to pass to the second part of exercise — to exhalation lengthening. An ideal parity — 1:4, that is if, for example, the breath occupies 2 seconds an exhalation — 8. Between a breath and an exhalation it is possible to do a small pause representing to this moment something pleasant. It allows to concentrate on exercises and to distract from daily thoughts and problems. Exercise on breath lasts not less than 5 minutes.
Whales and dolphins are capable to sleep half. Hemispheres of a brain at them sleep by turns that the animal could continue to swim and breathe.
After that pass to following exercise:
Sit down on a chair, a back a straight line, feet are on width of shoulders. Take a breath through a nose, hold the breath for 1 second — an exhalation, also through a nose. With each breath hold the breath for one second longer, and, having reached 12 seconds, finish exercise. This exercise trains diaphragm and intercostal muscles which are responsible for deep breath.
Relaxation
We start to train press muscles. Lying on a back, slightly bend feet in knees. Breath deep and rhythmical. The stomach should be approximated, then fall and be involved. Breathe in such mode of 2-3 minutes. Then on an exhalation add stomach massage clockwise — no more than 2-3 minutes.
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