For a short meditation before you get into bed, sit down with your back straight and your head tucked slightly forward.
Progressively lengthen your breaths. For the first exhale, count to one. Then count to two, then three, up to five. After your fifth exhale, held for a count of five, start over again at one. By keeping to this pattern you keep your mind focused on your breath instead of anxiety.
With one hand resting on your lower abdomen and the other on your chest, take five deep breaths, inhaling for a count of three, then exhaling for a count of three.Clear your mind by focusing on the way your hand rises and falls according to your inhales and exhales.
When your body is stressed, it breathes faster to take in more air. Trick it into a state of relaxation by breathing out longer than you breathe in.Inhale for a count of three, then exhale for a count of six. Feel free to change up the numbers you count, but the idea is to have a prolonged exhale in comparison to your inhale. Slow, deep breathing like this, known as pranayamic breathing, resets your autonomic nervous system.
Humming bee breath
Known by yogis as “brahmari,” the Sanskrit word for bee, you create a buzzing sound during this breathing exercise.Inhale deeply and slowly through your nose, then exhale just as slowly, using your throat to make a humming sound as you do. As you exhale, close off your ears with your index fingers to really heighten the effect and focus on the buzz.
As you inhale, envision the air traveling into your nose, through your entire body, and back out again. Imagine it traveling through all your muscles, all the way to your toes and fingers, before it comes back out again during your exhale.Focusing on your breathing activates your parasympathetic system, encouraging it to calm down, relax, and lower your heart rate in preparation for sleep.