Can’t Fall Asleep? Try This Great Breathing Technique

kskao hkafku keoao@ tfykï fukak l%uh

kskao lshkafka l;d fkdlru neß ud;Dldjla' fydo fi!LHhla mj;ajdf.k hkak wms ldg;a fï foa WmldÍ‍ fjkjd' YÍrhg kskao wjYHu fõ,djg wms ksod.;af;a ke;akï wfma fi!LH whym;a w;g yefrkjd' kskao wfma YÍrhg jf.au wdrlaIdjg" Ôú;fha .=Kd;aul Ndjhg úYd, f,i n,mdkjd' th fl;rïo lshkjd kï wmsg tÈfkod jevlghq;= mjd lr.kak neß ;;afjlg m;afjkak bv ;sfhkjd' ojilg wjYH kskao yß fj,djg wmsg .kak neß Wfkd;a th wfma YÍrhg f,dl= mSvdjl=;a fjkjd' wms oeka lsõj foaj,a ú;rla u fkfjhs kskao ;j f.dvla foaj,a j,g n,mdkjd' is;Su" wka wh iu. .kqfokq lsÍu" jevm, lsÍu" bf.kSu iy wfkl=;a iEu fohlau jf.a wvmk lrkak kskaog mq¿jka lsh,d Thd,d oekf.k ysáho@

fydohs fï ishÆu m%YaK ke;s lr.kak l%uhla ;uhs oeka wms fmkajkak hkafka' fï l%uhg lshkafka f*da - fijka - thsÜ lsh,d'

4-7-8 ^‍‍f*da-fijka-thsÜ &l%uh
Thd,d iuyr fj,djg fï l%uh l,ska lr,;a we;s' fï l%uh ksid fydog kskao hkjd jf.au uykaish;a ke;s fjkjd' m<fjks j;djg lrkfldg álla wudre fjkak mq¿jka ta;a È.ska È.gu mqyqKq fjkfldg fïl f,aishs' Bg miafia yeu ojilu jf.a lrkak;a mq¿jka' ojig foj;djla jf.a m%udKj;a' 4-7-8 l%uh yÿkaj, §, ;sfhkafka weußldkq ffjoHjrfhla jk ‍fvdlag weka‍vD ù,a uy;d úiska' Tyq fuu l%uh b;d fydÈka m%.=K lrmq flfkla' wekavD mjik úÈyg fuu l%uh ksid uki jf.au udxY fmaYS j,;a úvdj wvqlrkjd'

fï ;sfhkafka 4-7-8 l%ufõoh' ir<hs myiqhs'
m<uqj Tfí YÍrfha yqiau jQYa Yíoh kef.k f,i msglrkak'
bka miq lg fydÈka jidf.k is;ska 4g .Kka lrñka fydo yqiaula .kak'

ta iu.u 4 § yqiau ysr lrf.k 7 olajd .Kka lrkak'

7 jeks wjia:dfjka miq isrlrf.k isá yqiau jQYa Yíoh;a iu.u msg lrkak' tu msg l< wjia:dj wxl 8 f,i is;ska .Kka lr .kak'

wms oeka fï isÿ l< foh fuu l%u‍fõofha tla wjia:djla ú;rhs' fïl fï l%uhgu 4 j;djla isÿ lrkak' fldfyduo fï l%uh fydohs lsh,d ysf;kjdo@ mqreÿ fj,d n,kakflda' Thd,dg my< ùäfhdafjka n,kak mq¿jka fvdlag¾ wekavD fuu l%uh .ek fudkjdo lshkafka lsh,d'

fï l%uh wmsg ´kEu ia:dkhl isg lrkak mq¿jka' isf;a l<n,ldÍ wjia:djl Wk;a lrkak mq¿jka' lEu lkak leue;a;la we;s lrkjd jf.au uki m%fndaOu;a lrkak;a Woõ fjkjd'