The Triangle of Sleep Induction
- cataplt
- Feb 16
- 1 min read
Breath, Scan, and Release
The triangle of Breath, Scan, and Release provides three effective techniques to help you relax and fall asleep, rooted in mindfulness and relaxation practices. Together, these methods calm the mind, ease physical tension, and prepare the body for rest.
Breath: Focused breathing slows your heart rate and calms your nervous system. Techniques like the 4-7-8 method (inhaling for 4 seconds, holding for 7, and exhaling for 8) encourage relaxation, signaling to your body that it’s time to sleep.
Scan: A body scan involves mentally focusing on each part of your body, starting from your toes and moving upward. This practice helps identify and release tension, redirecting the mind from racing thoughts to physical sensations.
Release: Releasing involves letting go of stress and worry. Visualizing a peaceful place or practicing progressive muscle relaxation helps ease lingering tension and promotes tranquility.
Balancing breath, scan, and release creates a calm, restful state, making it easier to drift into sleep.
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