FOUND yourself tossing and turning last night? We may just have the solution.
Experts have shared a completely non-medicinal method that could send you off to the land of nod and avoid feeling bleary-eyed tomorrow.
‘Finger breathing’ is simple exercise that could help you drift off more easily tonight
Martin Seeley, Senior Sleep Expert at MattressNextDay, has provided tips on how to practise a technique known as ‘finger breathing’, a quick and easy self-hypnosis method that can help you remain calm, along with other recommendations of the science-backed sleep methods that should be incorporated into nighttime routines to reap real sleep benefits.
Finger breathing is a form of self-hypnosis that can be used to bring you back into a calmer and more rational state of mind during times of anxiety or restlessness.
It involves a combination of touch and controlled breathing, cycling through a series of finger holds and hand movements whilst focusing on inhaling, and exhaling deeply.
Studies have shown that effectively controlling your breathing can not only help you relax mentally, but it also promotes the release of melatonin, the hormone produced by the pineal gland in your brain that is responsible for regulating your body’s circadian rhythm and managing your natural sleep cycle.
The five steps of finger breathing
Step 1:
Start by lying or sitting down in a comfortable position. Relax your breathing by inhaling more deeply and more slowly than you would normally.
Step 2:
Bring the fingers and thumb of one hand together in a relaxed pinched position.
Using your other hand, cup and loosely rest your bunched fingertips in your palm.
Count five relaxed breaths while keeping your hands in this position.
Step 3:
Swap hands and count five breaths again.
Step 4:
Next, make a thumbs up with one hand and then wrap the fingers of the other hand around the opposing thumb.
Loosely hold your thumb while you count five relaxed breaths. Then swap hands and count five breaths again.
Step 5:
Repeat this process on the rest of your fingers, i.e. wrap the fingers of one hand around your opposing index finger and hold for five relaxed breaths, before switching hands and repeating the process.
