Journal
A wind-down for bed
Ten minutes, lying down, lights low. The routine I give to almost everyone who tells me they sleep badly.
Most people who come to me want one thing: to sleep better. This is where we start.
The routine
- Two minutes: lie on your back, knees bent, one hand on your belly. Just feel it rise and fall.
- Five minutes: in for four, out for six. If your mind wanders, count again from one.
- Three minutes: let the counting go. Breathe however your body wants to.
What to expect
The first nights, nothing much. After a week, many people tell me they're asleep before the ten minutes are over. Don't chase that; it comes on its own.
There's a printable version of this in the free 7-day calm breath guide.