John Grinder, co-creator of NLP talks about link between respiration, physiology, internal state and high performance. He calls this ‘the chain of excellence’. I recently read a book by Osho, wonderfully non-PC mystic and guru. In book, Osho instructed reader to pay attention to their breathing rate when they were sad, and notice timing of in-breath and out-breath. He explained that next time they were happy, they could re-induce sad state by merely repeating breathing pattern. Fortunately, he added, it works other way round too!

Follow some or all of these exercises;

Firstly; When you are experiencing a powerful, positive state, allow yourself to become aware of your breathing rate. Pay particular attention to timing and rhythm of your in-breath and out-breath.

Secondly; Next time you are in a neutral or negative state, start breathing at rate and rhythm from exercise one, and within a minute or so, positive state should begin to return.

Many gurus advise people to do breathing exercises regularly. I know Tony Robbins does in his marvellous book “Unlimited Power” he advises that you start each day with a breathing exercise of inhaling slowly and deeply, then holding it for twice as long as inhalation and exhaling in twice pace. It really is invigorating and a great way to get motivated at start of day, especially if you are looking to do some things with your day that require motivation.

Whether you are suffering from short-term, transient insomnia or longer-term chronic severe insomnia, curing insomnia is simpler than you might think.

Here are 7 simple steps that provide a natural cure for insomnia and that will set you on road to better sleep.

Step 1. Set yourself a bedtime routine.

Set a time for going to bed and for getting up in morning and stick to them. Experts agree that most of us need about seven or eight hours sleep a night, but this varies from person to person. You’ll know yourself whether you can manage comfortably on six hours a night, or perhaps need as long as nine hours. Whatever case, set your bedtime and wake up times accordingly and then keep strictly to them.

Step 2. Arrange your bedroom for sleep.

Your bedroom should only ever be used for sleeping (and for making love), so arrange it accordingly.

Set temperature at a comfortable, cool level (ideally between 65 and 70 degrees), and make sure that your bedroom is well ventilated. If possible, sleep with a window open or, if this isn’t practical, ensure that air can circulate through room, perhaps by using a fan. Also, make your bedroom as dark as possible when it’s time to sleep and avoid common mistake of leaving a light on in case you need to get up during night.

Step 3. Lower external stimulation.

Avoid doing anything that is likely to stimulate either your body or your mind in hour or two before bedtime. Don’t do your daily workout during this time, or decorate spare bedroom.

Also, try to cut out television in run-up to bed. I know, this is not easy and you might even say “it’s impossible”. If this is case, then don’t give this particular pleasure up but try to be selective in what you watch and choose programs that are relaxing.

Step 4. Lower internal stimulation.

If you’re a tea or coffee drinker then try to cut these out of your evening routine. This also applies to other drinks that contain caffeine, or high levels of sugar, such as many colas and hot chocolate.