12 December 2025
Our recommended exercises:
SLEEP WELL
“Breathe and Release” to sleep better
Repeat this cycle 8–10 times, or until you feel your mind calming down.
Sit or lie comfortably in bed and turn off bright lights; leave a soft light on if you prefer.
Breathe in slowly through your nose for 4 seconds.
Imagine the air moving down into your abdomen.
Hold your breath for 2 seconds.
Do not strain; keep it gentle.
Breathe out through your mouth for 6 seconds.
A long exhalation tells your body that it can relax.
After breathing, bring your attention to these areas:
Shoulders: let them drop.
Jaw: slightly part your teeth and relax your tongue.
Abdomen: allow it to soften.
Hands: rest them gently without gripping anything.
Each time you breathe out, imagine releasing a tension.
When your body feels heavier and your breathing is natural, lie down if you have not already, take one final long exhale, and let your eyes remain closed.
At this point, sleep often comes naturally.
