A breathing technique

How a random breathing technique I picked up from internet changed me.

How I go to bed on an average day.

Finish for the day, the toddler’s asleep - so is wife. I pick up the controller to unwind and start playing. The clock above the TV hits midnight. It’s been looked at every half hour for it’s time to sleep but just want to see if I can finish this boss. The easier obstacles get difficult to beat and a deep yawn. My mind comes to a compromise that the body’s tired, keep the controller away, switch off the tv and crawl to bed. Pickup the phone and read through a few reddit threads and another deep yawn. Keep the phone under the pillow and go to sleep.

It’s Monday and you have to be in-person for work tomorrow.

Drag myself to bed 10pm only to realise I’m completely alert. Quickly calculate the no of coffees you have had during the day. Realise there is absolutely no way that I can get to sleep this time of the night.

The technique

4 seconds - Take a deep breath for four long seconds. Count as you do. 7 seconds - Hold the breath for seven seconds. 8 seconds - Exhale.

After repeating three times, I realise I can

• Inhale for more than 4 seconds - may be 10, 12 even 20
• Hold the breath for equal amount of time
• Exhale for more than 20secs.

About 8 repetitions pass. Almost a meditation. The key is to keep the distracting thoughts away. The tired you are the easier it is to keep the thoughts away. A deep yawn. The yearning to switch sides as I am a side sleeper. Switch sides and continue breathing. Slide slowly to sleep.