Sleep Health: Gentle Breath for Nighttime Calm

A slow, soothing breath pattern to help your body shift into rest and soften nighttime tension.

Purpose

This gentle breath practice helps quiet the mind, lengthen the exhale, and signal safety to the nervous system—supporting your natural transition into sleep. It’s especially helpful on nights when your body feels wired or your thoughts feel busy.

Ingredients

• Comfortable seated or reclined posture

• 4‑count inhale

• 8‑count exhale

• Optional: hand on heart or belly

Instructions

1. Settle into a comfortable position and soften your shoulders.

2. Inhale gently through your nose for a count of 4.

3. Exhale slowly through your nose for a count of 8, letting your jaw release.

4. Continue for 6–10 rounds, keeping the breath soft and unforced.

5. Allow your breath to return to a natural rhythm and notice any shifts in heaviness or calm.

Variations

• Try a 3‑count inhale / 6‑count exhale if 4/8 feels too long.

• Keep eyes open if closing them feels activating.

• Add a blanket over your belly for grounding.

Safety Notes

If long exhales feel uncomfortable, shorten the count or return to natural breathing.

When to Use This Practice

• Before bed

• After a stressful evening

• During nighttime wake‑ups

• When your mind feels busy or restless