Fix Your Sleep Workbook
Night Breath
The long exhale, adapted for bed. Breathing out longer than you breathe in is one of the simplest ways to help your body shift down.
How to do it
- 1
Lie on your back. Rest one hand on your belly and, if you like, the other on your chest.
- 2
Breathe in gently through your nose for a count of about 4. Keep the breath small. The belly hand rises a little.
- 3
Breathe out slowly and quietly through slightly parted lips for a count of 6 to 8. The belly hand sinks.
- 4
Repeat for a few minutes. If you feel lightheaded, breathe in less.
- When to use it
- At lights out, or when you wake at night. Keep your phone face down and the clock turned away. Watch the video once during the day to learn it.
- Common mistake
- Taking a big breath in. The in breath should be smaller than feels natural, the out breath longer.