3 Breathing Techniques to Improve Your Life

Few people know how to breathe correctly and this can cause fatigue and unnecessary feelings of stress. It can also cause you to have difficulty falling asleep at night. The human body was designed to breathe using the diaphragm muscle rather than the chest. When you breathe using the diaphragm, your stomach will expand as the diaphragm extends into the abdomen, allowing the lungs to fully expand. This is known as “deep breathing”.

Shallow breathing, or “chest breathing”, is the technique most people use most of the time. This prevents the person from getting a true lung-full of air. The more stress you experience, the more shallow your breathing will become. This is where the feeling of tiredness comes from after a long, stressful day.

Everyone should practice deep breathing as a mean of reducing fatigue during the day. The technique is simple. Simple sit back in a comfortable chair anywhere and for five minutes practice deep breathing. This flood of oxygen coming into your body will bring feelings of energy and refreshment. As you go through the day, try to remind yourself to breathe deeply and at day’s end, you will feel much less tired.

Stress can be relieved using breathing techniques along with visualization. Simply sit or lie down and get comfortable. Begin breathing deeply, fully utilizing the diaphragm to breathe. Imagine yourself in a peaceful, stress-free place of your choice. For many, the beach or a mountain stream may be a choice location. Whatever place makes you feel relaxed and happy is the place to allow your mind to take you. As you breathe out, imagine yourself releasing all the pent-up stress in your body. As you breathe in, imagine yourself finding peace and calmness. This technique can be practiced for a few minutes during the day, or for as much as 15 minutes at a time. If you continue much longer than 15 minutes, you will most likely find yourself drifting off to sleep.

Speaking of sleep, many people find getting to sleep after a busy day very difficult. By using the technique of correct deep breathing, sleep can come much more easily and sleep will then to be much deeper. As you relax in bed, begin breathing with the diaphragm. Starting with your toes, tense them then relax them. Move to the calf muscles; continue on to the tight muscles. Then tense and relax the buttocks, abdomen and back, shoulders, neck, face and scalp. While remaining in this newly relaxed state and still breathing properly and deeply, allow your mind to take you to your special peaceful place. If the tightness in all your muscles is not completely gone or you begin to tighten up again, you can perform the tense-relax technique while in your peaceful place in your mind. Stay in that peaceful place and allow relaxation to flood over you live a wave. If sleep still does not come, you can always use the Buddist meditation, “Breathing in I calm myself; breathing out, I find peace.” Soon you will drift away into sleep.

The more you practice these techniques, the better you will become at achieving fast results. These are learned techniques, and therefore require practice. Soon you will find within only minutes of using the chosen technique for your situation at the moment, your mind, in conjunction with proper breathing, will allow you energy, lowered stress and faster, better-quality sleep.

Kacper Postawski is an innovative sleep science researcher and the creator of the Sleep Wiz, your surefire natural remedy to end insomnia forever and enjoy energizing sleep in as little as 3 days! He can show you how to fall asleep effortlessly, create more time, and an abundance of energy in your body by optimizing your sleep system! He dispels the “8-hour sleep myth”, tells you what most people never realize about sleep, and what the drug companies DONT WANT YOU to know.

The ONE Thing That Keeps Us Sleeping Longer

Probably one of the biggest challenges people have is getting themselves out of the bed! This really has nothing to do with understanding sleep science or any of the information I teach, It has to do with your will power, and a little bit of strategy.

You've probably had many times in your life where you just couldn't get yourself out of bed. The biggest reason why we tend to stay in bed is because we "rationalize". For instance:

"I'll just sleep for 10 more minutes..." or

"It's okay. The alarm is early by 2.5 minutes anyway..." or

"I'll get up when the room warms up a bit..."

Haha! Well, whatever you've rationalized not getting out of bed with, I'm sure it was very creative too, because as human beings we're really great at coming up with reasons for NOT DOING THINGS! The reason why rationalizing makes us stay in bed, or prevents us from achieving many other goals in our lives is because it creates negative momentum. The law of momentum states: Once something gets into motion, it tends to stay in motion. The opposite is also true: Once something STOPS, it tends to STAY THERE!

Once you make a decision to keep your butt in that bed for "a few more minutes..." It tends to STAY THERE, and it usually stays there for A LOT LONGER THAN A FEW MINUTES! That's why I teach people to create a momentum strategy to get out of bed as quickly as possible, and START MOVING, start moving around the house, go for a run, make love with your partner, whatever it is you need to do to start moving and stop sleeping. When you create positive momentum it will be TOO LATE to rationalize about sleep because you'll already be out of your bed! So here are just a couple of strategies YOU could use to get out of bed quickly and get more out of your day:

1) The "Distant Alarm" Method

Most people place their alarms right next to their bed within reach. This is a BIG no-no if you want to avoid staying in your bed. Why? Because most of the time YOU DON'T EVEN HAVE TO ROLL OVER to press the alarm. That doesn't create a lot of movement and definitely doesn't stop you from sleeping your life away.

Instead of placing your alarm clock by your bed, place it far away, like at the end of your bedroom by the corner of the wall! By doing this you'll be forced to get up out of your bed to turn it off! By the time you're out of bed it will be too late to rationalize staying longer in bed, you'll be out already.

I even once duck-taped my alarm clock to the ceiling, so every morning I had to get up and get a chair right underneath it to turn it off. Where there's a will, there's a way.

2) Rehearsing

The reason why we "rationalize" morning after morning is because we've done it so long that we do it without even thinking about it. Rationalizing becomes a learned and rehearsed behavior.

A good way to STOP rationalize is to rehearse jumping out of your bed in advance. When you're ready to go to bed, simple do this this exercise: lie down in your bed as if you were sleeping, close your eyes...Then pretend you've just woken up in the morning, and JUMP RIGHT OUT OF BED saying "YEAAAA!!!"

Repeat this exercise at least 5-10 times, or as much as it feels good! I know it sounds stupid but it works! Your mind does what you tell it to do in a given situation. Doing this exercise will teach your mind a new behavior. In order to stop "rationalizing" you must replace the old behavior with a new behavior :o)

When you think about it, we're taught how to brush our teeth, we're taught how to take proper care of our bodies, and some of us are even taught proper nutrition skills, but NO ONE is hardly ever taught how to take proper care of their inner sleep system, which is responsible for your energy and your health more than you know! Whatever rationalizations you've come up with, allow me to suggest that you forget them and take some positive momentum in your life RIGHT NOW.

Kacper Postawski is an innovative sleep science researcher and the creator of the Sleep Wiz, your surefire natural remedy to end insomnia forever and enjoy energizing sleep in as little as 3 days! He can show you how to fall asleep effortlessly, create more time, and an abundance of energy in your body by optimizing your sleep system! He dispels the “8-hour sleep myth”, tells you what most people never realize about sleep, and what the drug companies DONT WANT YOU to know.

The 8 Mistakes Most Insomniacs Make

As a result of “Learned Insomnia”, people usually try to re-cooperate by taking actions to work around their Insomnia. All these actions actually make Insomnia worse, by drastically weakening the sleep system and perpetuating it instead of solving the problem, because they do not attack the “cause” of Insomnia, only its symptoms.

Here are some of these actions, you'll probably notice what you're doing right now falls somewhere on to this list. Being aware of these actions and their effects will give you a better perspective on your Insomnia:

1. Taking Sleeping Pills. As you will soon see in the next section, this is the death rattle, which in most cases turns Insomnia into a lifelong condition. We'll explore all the effects of pills on Insomnia in the next section.

2. Going to bed early, and sleeping late on weekends to “Make up Sleep”. This makes Insomnia even more likely to happen as you are putting your body temperature levels out of wack. Creating the same effect that jet lag produces. This weakens your body's natural sleep system. You will also limit your exposure to sunlight, which plays a key role in your melatonin hormone levels.

3. Trying to “make up” sleep with long naps during the day. This also weakens your body's natural sleep response, as you will be less likely to fall asleep later. Naps are okay, and actually part of a way to cure Insomnia, only if you take them properly, as I'll show you later on.

4. Eating large amounts of food, sugar, or candy before going to sleep to try to make yourself sleepy or tired. Doing this does not solve the “cause” of insomnia, which is a weakened sleep system and a non-responsive “natural sleep response”. You may feel sleepy, but you will still wake up un-rested. Nearly all the sugar you eat is turned into fat by your body, will in turn can create risk of Sleep Apnea.

5. Drinking alcohol before going to bed to induce sleep. Many people think that drinking a glass of wine before bed is a good idea. It might make you feel sleepy but the disadvantages are many. Alcohol dehydrates your body, making it more likely you will wake up during the night thirsty for water. You will also most likely feel un-rested, drowsy, and dis-oriented the next day (hang-over). Drinking alcohol before bed will also increase fat gain drastically.

CAUTION: Alcohol should NEVER be combined with sleeping pills, it is extremely dangerous, and it has caused death.

6. Not exercising, and using your “lack of sleep” as an excuse not to exercise. Lack of exercise plays a key-role in chronic Insomnia. Not exercising due to Insomnia only makes the Insomnia Cycle stronger; not exercising weakens the natural sleep response, as well as the sleep system. Not exercising weakens your metabolism, weakening your heart, creating respiratory problems, making you more likely to wake up during the night, or suffer from sleep apnea.

7. Trying to force sleep. This will only increase your anxiety and frustration, weakening the “natural sleep response”, and making the “SLEEP = PAIN” anchor stronger and more apparent for your mind.

8. Reading a book or watching TV in bed to induce sleepiness. Not only does watching TV or reading keep your “conscious” racing mind active, it also diminishes the “natural sleep response”. As this supports the negative anchor in your mind that the process of falling asleep is something you have to AVOID. The more awake time you spend in your bed, the more your mind associates that the BED = AWAKE, SLEEP = PAIN.

Kacper Postawski is an innovative sleep science researcher and the creator of the Sleep Wiz, your surefire natural remedy to end insomnia forever and enjoy energizing sleep in as little as 3 days! He can show you how to fall asleep effortlessly, create more time, and an abundance of energy in your body by optimizing your sleep system! He dispels the “8-hour sleep myth”, tells you what most people never realize about sleep, and what the drug companies DONT WANT YOU to know.

How to relax and prepare the best atmosphere for your bedroom.

People spend around a third of their lives in their bedroom. This has to make it one of the most important rooms in the house, yet it’s often not a room that people give much thought to. All too often bedrooms are used to store things that need to be out of public view, or to keep laundry, books, ironing etc. Clothes can pile up if allowed to, and the bedroom soon begins to be somewhere not particular restful and inviting.

Does your bedroom say “Come and rest here”? Is it cosy and inviting?

Making a good atmosphere

The atmosphere in your bedroom has a profound effect on the type and quality of sleep you get. The overall impression should be soft and inviting—rugs, soft bedding, long curtains etc. Use your favourite restful colours—blue or pastels works best—nothing too bright to stimulate your vision last thing at night…Make the bedroom welcoming, containing nice things you’re attached to and pleasant memories, but not too cluttered. Simple things such as closing the door makes the room more enclosed and cosy. Natural fabrics on the bed and for your nightclothes are best, as they don’t raise static electricity and the fabric breathes. Above all, have a good mattress and pillows—the best you can afford.

Heating and lighting

Bedroom temperatures should be comfortable, neither hot nor cold—scientists say 65 degrees Fahrenheit is ideal for sleep. Electric blankets may be warm, but they generate electromagnetic radiation, and they interfere with the body’s natural tendency to reduce temperature while you sleep.

Bedroom lighting should be soft and gentle. Try using lamps rather than full lights—it’s more restful on the eyes. Or use candles at night before bedtime—the soft flickering light has a hypnotic effect and can train the brain to relax and start slowing down for sleep.

Remove stimulation

Ban all devices such as telephones, TV and DVD/video, which are distracting, can stimulate your mind, and give off electromagnetic radiation. Similarly, remove books, magazines etc.

Fresh air…

If you have an ensuite toilet or bathroom, keep the door closed so steam and odours don’t come into the bedroom. Smells of toiletries may be wonderful and invigorating in your morning shower, but they are not going to help you sleep at night! Stagnant air can be stuffy. If this bothers you, try an ioniser or air purifier in the bedroom. NASA scientists found that plants clean air pollution, so plants are a good idea, as well as being welcoming and inviting (so long as you don’t choose spiky varieties!), but not too many, as they do give off carbon dioxide at night.

Light and Dark

Our bodies have a natural rhythm called the circadian rhythm. This is reset each day by light. If we are exposed to too much light, such as skylights, thin curtains etc, our rhythms become out of synch and we can feel lethargic. Have curtains that keep out the light, and put blinds on skylights.

The bedroom is for sleeping

The bedroom is for sleeping, and not other activities (except sex!). If you read, watch TV etc in the bedroom, you may find your brain starts to associate the room with those activities. This can lead to difficulty sleeping, or sleep being lighter than you need. If you need to nap during the day, don’t do it in the bedroom, use somewhere else if possible. You want your mind to associate the bedroom with restful sleep, not cat-napping. Similarly, don’t read or watch TV in the bedroom, or work or do any other activities but rest.

If you have trouble sleeping...

· The best way to relax and sleep is to stop trying to sleep and just allow yourself to sleep.

· Get up at a regular time every day, regardless of how tired you feel or what time you went to bed. This helps your "body clock" establish a pattern it can work to.

· Lavender fragrance is said to assist sleep and relaxation. If noise keeps you awake, tune a radio to a soft hiss between stations. This "white noise" distracts the brain from external noises.

· If you can’t sleep, get up and leave the bedroom—remember you want to create a powerful mental association between that room and sleeping. Go and read, watch TV, have a hot drink, and return when more tired. If you still can’t sleep or wake again, leave the bedroom again! Staying in bed when unable to sleep only creates a mental association between lying in bed and not sleeping.

Kacper Postawski is an innovative sleep science researcher and the creator of the Sleep Wiz, your surefire natural remedy to end insomnia forever and enjoy energizing sleep in as little as 3 days! He can show you how to fall asleep effortlessly, create more time, and an abundance of energy in your body by optimizing your sleep system! He dispels the “8-hour sleep myth”, tells you what most people never realize about sleep, and what the drug companies DONT WANT YOU to know.

How To Fall Asleep In Three Minutes—Beyond Counting Sheep

The inability to fall asleep can be frustrating and greatly impede one's ability to function on a day-to-day basis. The following tips will help you to fall asleep in no time. Pleasant dreams!

1. Food That Can Help You Fall Asleep. Trytophan is an amino acid that helps the brain produce serotonin, which helps you relax. Found in such things as turkey, milk, chicken, ice cream, tuna and peanuts, the soothing effect of trytophan can help you put your day's worries behind you and allow you to fall into blissful slumber. On the other hand, avoid spicy and fatty foods, which can give you heartburn and keep you awake. Similarly, too much liquid before bedtime can leave you running to the bathroom all night rather than sleeping.

2. Relax. One of the biggest culprits of sleep deprivation is the inability to stop the mind from racing with the day's event and ongoing worries. The key is to slow down, and try to leave your troubles behind. A warm bath, meditation, peaceful music, a good book and dimmed lights can have a soothing, therapeutic effect.

3. Avoid Stimulants. Caffeine, found in coffee and soda, and nicotine, found in cigarettes, are stimulants that inhibit your ability to slow down and get some rest. Herbal energy boosters can also keep you awake. Try to avoid stimulants for eight hours prior to bedtime.

4. Get On A Schedule. Regulating when you go to bed and when you wake up is important to establishing a regular sleep pattern. Go to sleep and rise at the same time every day, even on weekends. Don't nap during the day, as this inhibits your ability to fall asleep at night.

5. Cool Things Off. Your body temperature naturally drops when you are sleeping. To imitate this pattern and help to induce sleep, keep your bedroom temperature lower. Use an air conditioner or fan to reproduce these conditions, and wear light clothes.

6. Avoid Alcohol. Alcohol can temporarily help you fall asleep, but actually interferences with the quality of your sleep. It impairs your ability to achieve REM sleep, which is deep sleep. Instead, you remain in a lighter sleep, from which you can be easily awoken.

7. Be Sure You Are Getting Enough Iron. Women with an iron deficiency tend to have more trouble sleeping. Check your iron level and start taking an iron supplement, if needed.

8. Make Your Bed A Pleasant Place To Be. Take the time to make your bed every day, making it a more appealing place to go to. Make sure you have a good mattress, comfortable sheets, and fluffy pillows. Also, only use your bed for sleeping, so that your body registers that the bed is a place to sleep.

9. Exercise. Exercise three to six hours before bedtime can help you relax, and tire you out, enabling you to fall asleep more easily. Plus, regular exercise increases the quality of your sleep.

10. Get Out Of Bed. Sometimes, staying in bed and worrying about falling asleep can actually put too much pressure on you and prevent you from falling asleep. Get up, do something else, and try again in a little while.

Kacper Postawski is an innovative sleep science researcher and the creator of the Sleep Wiz, your surefire natural remedy to end insomnia forever and enjoy energizing sleep in as little as 3 days! He can show you how to fall asleep effortlessly, create more time, and an abundance of energy in your body by optimizing your sleep system! He dispels the “8-hour sleep myth”, tells you what most people never realize about sleep, and what the drug companies DONT WANT YOU to know.

The 3 Shocking MYTHS About Sleep That You Don't Know About—Which Are Depriving You of Your Life Energy.

MYTH #1: “If you sleep longer, you'll be more awake and have more energy in your life.”

TRUTH: Sleeping Longer ROBS You of Energy and Damages your Sleeping System.

There are several reasons why sleeping longer damages your sleep system. What most people don't know is that there is a very important element of your inner sleep clock which is prior wakefulness. When you sleep longer you limit your prior wakefulness which puts stress on a number of other factors such us your melatonin hormone levels, your exposure to sunlight, and your body temperature rhythm.

Getting longer sleep or "catching up on sleep" only weakens your sleep system, which in turn can even lower your immune system. The common belief that trying to sleep less makes you tired and low on energy is simply because people don't understand how the bio-temperature rhythms work (what you will learn soon).

MYTH #2: You need to “Catch Up on Sleep” if you missed some before.

TRUTH: Unless you...

Unless you go on a huge sleep deprivation marathon, you do not need to "catch up on sleep", if you downloaded the 2 free chapters of the powerful sleep eBook, you learned precisely why this is true. It is only during the first 3–4 hours of sleep that we experience most of State 3 and Stage 4 sleep. Sleeping longer than you usually do isn't physically beneficial to you in anyway, and puts your body temperature rhythm out of balance.

MYTH #3: “I feel so low on energy, I Must Get More Sleep.”

TRUTH: More Sleep DOES NOT Provide You With more Energy!

You don't need MORE sleep, you need QUALITY sleep.

People think that sleep is a very basic thing. We don't really think about it do we? We sleep, we wake up, and we magically feel refreshed, don't we? In truth, sleep is actually quite a complex and fascinating system that most of us take for granted. Because most of us don't understand how our inner sleep system works, we aren't even aware of all the actions we're taking in our lives that are damaging our sleep systems and depriving us of energy. There is a difference between MORE sleep, and POWERFUL sleep. The only way to make your sleep more physically energizing is to learn about the inner science of sleep! Only once you learn how to optimize your sleeping system for maximum performance, can you try to get some restful sleep.

We barely scratched the surface of these vitally important understandings here. What we briefly talked about here is completely covered in rich detail in the Sleep Wiz Revitalizing system.

Kacper Postawski is an innovative sleep science researcher and the creator of the Sleep Wiz, your surefire natural remedy to end insomnia forever and enjoy energizing sleep in as little as 3 days! He can show you how to fall asleep effortlessly, create more time, and an abundance of energy in your body by optimizing your sleep system! He dispels the “8-hour sleep myth”, tells you what most people never realize about sleep, and what the drug companies DONT WANT YOU to know.