Rest

Breathwork Before Bed

Extended exhales activate the parasympathetic nervous system — the physiological opposite of stress.

5 min read · Stillroom Editorial
Breathwork Before Bed

Inhale for four. Exhale for six. Repeat until drowsy.

4-6 Pattern

Inhale through the nose for four counts. Exhale through the mouth for six. No breath holding.

Body Scan Add-On

After ten breaths, notice feet, legs, torso, arms, head — releasing tension at each stop.

Consistency

Same time, same place nightly. The body learns the cue within two weeks.