A 5-Minute Breathing Practice Before Sleep

This is the practice I give as a gift on intro calls — a gentle, safe version that calms the nervous system and prepares the body for sleep. No equipment, no experience needed.

Preparation (half a minute)

1. Lie on your back in bed, one hand on your belly and one on your chest.
2. Close your eyes. Notice where your breath is right now — chest? belly? Don't change anything, just notice.

The Practice (5 minutes)

1. Inhale through the nose into the belly — slowly, 4 seconds. The hand on your belly rises; the hand on your chest barely moves.
2. Long exhale through the mouth — 6 seconds, as if dimming a candle without blowing it out. The long exhale is the secret: it switches on the body's calming system.
3. Continue like this: 4 in, 6 out. If it's comfortable, gradually extend to 4–8.
4. Thoughts will come — that's fine, they're not the enemy. Every time you notice you've drifted, return gently to the hand on your belly.

A Small Tip from Experience

Don't try to "fall asleep from the practice." Let it do its thing — the goal is only to breathe. Sleep will arrive on its own, usually before you count ten breaths.