Three simple evening exercises recommended by A.I.FI. to relax body and mind in bed: muscle activation, diaphragmatic breathing and heat visualization, to promote more peaceful sleep.
1 . Muscle activation
Flex your feet for 3 seconds and then release; contract your glutes and then release, then open and close your hands and move your shoulders up and down. Series of 5. These exercises (to be performed gently) are used to tell whether your different body parts are contracted or relaxed.
2 . Diaphragmatic breathing
Rest your hands on your abdomen. Breathe in slowly through the nose, filling the belly with air. Then exhale with the mouth, deflating the belly. 10 sets is enough to slow your breathing. Focus on the breath; it will help you relax deeply.
3 . Visualization of warmth
Eyes closed. Imagine the warmth of a blanket resting lightly first on one leg, then on both, and rising up to cover your shoulders, giving you the feeling of gentle warmth and relaxation.