Wide Awake At 3am? Breathe Back To Sleep

Wide awake at 3am with racing thoughts? Having trouble getting back to sleep? This practice gives your busy mind one simple job: climbing the exhale ladder.
Each step, your out breath grows by one second, from four up to eight. A longer exhale slows your heart rate, calms your nervous system and tells your body it’s safe to rest. By the time you reach the top, you let the counting go and drift back to sleep.
Gentle nasal breathing throughout, a soft voice, and no bell at the end. A subtle layer of brown noise plays underneath to soften the silence.
For night waking, insomnia, and nights when you can’t switch off.
I’m Ross, a paramedic of 24 years and Oxygen Advantage Advanced Instructor. I’ve worked plenty of nights. This is what I wish I’d known for the ones where sleep wouldn’t come.

Transcript

It's Russ. You're hearing this. You're probably awake. When you'd rather be asleep. That's okay. There's nothing to fix right now. Just stay as you are. No need to sit up or turn on a light. Let your head sink. Into the pillow. Gently close your mouth. Let your breath move in and out through your nose. At this hour. The mind likes to get busy. Tomorrow, Yesterday. Things left undone. And we're going to give it one small drop instead. We're going to climb a ladder. Each step. Your out-breath. Gets one second longer. The in-breath stays easy. Always 4 seconds. Step one. Breathe in through your nose 2, 3, 4 and out 2, 3, 4. Again in 2. . . 3. . . Two, Three, Four. Step two. The out-breath grows by one. In 2 3 4 out 2 3 4 5 in 2 3 4 out two, Three, Four, Five. Step three. In. Two three four Out 2 3 4 5 6 In 2 3 4 Out 2 3 4 5 6 Notice your body getting a little heavier. Your shoulders sinking your chore solved. Step 4 In 2 3 4 Out 2 3 4 5 6 7 In 2 3 4 Out 2 3 4 5 6 7 If you feel you need more air, Simply go back a step. There's no rush to reach the top. Step 5, Top of the ladder, In 2 3 4, Out 2 3 4 5 6 7 8 One more in 2, 3, 4. . . Out, Slowly all the way down Now let go of the counting. You don't need it anymore. Let your breathing find its own slow rhythm. If a thought comes. Let it pass like a car going by outside. You don't need to follow it. Just come back to the soft air at your nose. Cool on the way in, Warm on the way out. Your body knows how to sleep. You don't have to make it happen. Just let it. If you're still awake, That's fine. Lying here, Resting, Breathing slowly is still rest. Mouth closed, Soft breath. Let it go. Sleep well.