Can't Fall Asleep? Start Here

If you’re in bed and sleep isn’t coming as easily as you hoped, this practice is for you. Maybe your body feels tired, but something in your system is still active. This gentle reset helps you release some of that tension and shift into a calmer state. Just press play and let your body settle at its own pace. If this helped you wind down, you might also like Unwind Before Bed here on Insight Timer. And for deeper support with falling and staying asleep, explore my course Sleep Reset.

Transcript

Welcome to this breathwork session designed to help you relax and prepare for a peaceful night's sleep. Take a moment to settle into a comfortable position, Either lying down or sitting upright with your back supported. Let your arms rest by your sides or on your lap and gently close your eyes. Let's begin by taking a deep breath in through your nose, Slowly and deeply. And exhale gently through your mouth. Feel your body start to soften with each exhale. Let's do that again. Inhale deeply, Feeling your belly expand. And exhale fully, Releasing tension. As you breathe, Notice how your body feels. Let your shoulders drop, Your jaw unclench and your whole body begin to relax. Now, Let's practice the 4-7-8 breathing technique, Which calms the mind and prepares the body for sleep. Here's how it works. Inhale through your nose for a count of four, Hold your breath for a count of seven, And exhale slowly and completely through your mouth for a count of eight. Let's do this together. Inhale for one, Two, Three, Four, Hold your breath for one, Two, Three, Four, Five, Six, Seven, And exhale for one, Two, Three, Four, Five, Six, Seven, And exhale for one, Two, Three, Four, Five, Six, Seven, And exhale for one, Two, Three, Four, Five, Six, Seven, And exhale for one, Two, Three, Four, Five, Six, Seven, And exhale for one, Two, Three, Four, Five, Six, Seven, And exhale for one, Two, Three, Four, Five, Six, Seven, And exhale for one, Two, Three, Four, Five, Six, Seven, And exhale for one, Two, Three, Four, Five, Six, Seven, And exhale for one, Two, Three, Four, Five, Six, Seven, And exhale for one, Two, Three, Four, Five, Six, Seven, And exhale for one, Two, Three, Four, Five, Six, Seven, Eight. Let's repeat that. Inhale for one, Two, Three, Four, Hold for one, Two, Three, Four, Five, Six, Seven, And exhale for one, Two, Three, Four, Five, Six, Seven, Eight. Continue at your own pace. With each breath, Feel your body sinking deeper into relaxation. As you continue breathing naturally now, Bring your attention to your body. With your exhale, Feel your feet becoming heavy and relaxed. Inhale and draw calm into your legs, And exhale and release any tension in your thighs, Knees, And calves. Breathe into your belly, Feeling it rise gently with your inhale. Exhale and allow your stomach to soften and your back to melt into the surface beneath you. Finally, Bring your attention to your chest and shoulders. Inhale calm energy, And as you exhale, Feel them release and relax completely. Let any remaining tension drift away. Now return to a slow and steady breath, Simply noticing the natural rhythm of your inhale and exhale. If your mind wanders, Gently bring it back to your breath. Repeat silently to yourself, I am calm, I am safe, I am ready for rest. Take one final deep breath in through your nose, And exhale completely through your mouth. When you're ready, Allow yourself to drift off into a deep and restful sleep. Sweet dreams.