Exercise #237 – Exercises and Acupressure Points for Insomnia, Part 1


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Your FREE weekly exercise:

We have dealt with insomnia in previous posts, but because the inability to fall asleep easily and stay asleep throughout the night continues to be a problem for many people, we are going to review exercises and acupressure points in the next several posts.  Most of these exercises will be perfectly safe while still being effective so you probably won’t have any difficulty practicing them daily just before bedtime.  As always, however, if you have suffered a recent injury or are post-op, please consult your health care provider before trying any of these exercises.

Breathing with the Lower Abdomen:

  1. You can practice this exercise while sitting in a comfortable armchair in a quiet location or you may want to sit in bed so that you are already settled for the night.
  2. Breathe in and out through your nose slowly while clearing your mind for a few breaths.
  3. Place both hands on your lower abdomen to make sure you are using the right part of your body for the breaths.
  4. Breathe in through your nose and expand your lower abdomen gently as you visualize your energy moving up the spine to the level of your shoulder blades.
  5. Breathe out through your nose and tighten your belly muscles slightly to push our the stale breath and energy.
  6. Breathe in again bringing up fresh energy and breath and then breathe out again as you release the old energy and stale breath.
  7. Continue breathing in and out while visualizing the movement of energy up your spine to your shoulder blades for several repetitions.

Spirit Gate (H 7):

Arm Acupressure Points, resized and cropped

  • You can locate the acupressure point, Spirit Gate (H 7), on the illustration above from Michael Reed Gach’s book, Acupressure’s Potent Points.
  • This point is on the heart meridian at the 7th point on that pathway.  Because the heart is associated with the emotion of agitation and excessive thinking, using an acupressure point on this meridian will help to clear the mind and relax the spirit so that you will be able to fall asleep more easily.
  • Press firmly on this point for at least a full minute while you breathe slowly in through your nose and out through your mouth as you visualize the movement of breath in and out of your body.  Picture the release of your disquieting thoughts and worries at the same time that your breath is release through your mouth.  Continue with the breaths until you feel calm.

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This week’s health article:  http://arthritis.webmd.com/features/tai-chi-for-arthritis?ecd=wnl_alt_030913&ctr=wnl-alt-030913_promo_4&mb=WNumAen0Uj0KN0L4T8RL%2FeHnVev1imbC9K8wqkGIPWc%3D&bookmark=true

This week’s words of wisdom:  

Whatever we are waiting for – peace of mind, contentment, grace, the inner awareness of simple abundance – it will surely come to us, but only when we are ready to receive it with an open and grateful heart.

Sarah Ban Breathnach

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This blog is intended for educational purposes only. Please consult with your health care provider before beginning a new exercise program.

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