One yoga exercise that is beneficial in a number of settings – not least for insomniacs and sufferers of stress – is known as the “Three Part Breath”. You will see in a moment how it got its name, but you can probably already guess. As you will see, this exercise works very well when lying in bed.
You begin by lying flat on your back with your eyes closed. Allow your face and then your body to relax. Simply lie there paying attention to your breath, Do not modify it at all, at this point, just let it in and out. If your mind keeps chiming in with unwelcome thoughts, let them go and keep thinking about your breath.
Slowly, inhale deeply through your nose, allowing your belly to fill up with breath until it feels totally full. Once you come to exhale, breathe back out through your nose, ensuring that you empty your belly properly. Repeat this process for a total of five breaths.
The next time you inhale, allow the belly to fill with air and then take in a little bit more. This will cause your ribs to widen. When you exhale, repeat the previous process of breathing out through your nose until your belly is clear. You will repeat this process again for five breaths.
The third and final part of the three-part breath is as follows: You repeat the steps above for breathing in and once you have got to the point where the ribs expand, take in a little more again, allowing it to expand your upper chest. When you breathe out, similarly let it all go. Once you are doing this, repeat it for about ten breaths and then relax. By now, you should feel very chilled and ready to sleep.