Bedtime Breath

Bedtime Breath is a gentle, five-minute wind-down practice designed to soothe your body and calm your mind after a long day. Through slow, intentional breathing, this session helps release tension from the nervous system and guides you into a state of deep relaxation. Soft binaural beats support the transition from wakefulness to rest, encouraging your brain to settle into slower, more restorative rhythms. This is your moment to soften, exhale, and prepare for a peaceful night’s sleep. Let your breath carry you toward rest.

Transcript

This practice is brought to you by Holistic Honey.

Please listen with headphones for the best experience.

In today's practice,

We will let go of the day together with this calming breathing technique.

Lying down in a comfortable position,

Place both hands on your lower belly.

And get super comfortable here,

Signaling to your body that it's time for rest.

We're going to be doing a simple breathing technique of inhaling for a count of four,

Holding for four,

And exhaling through the mouth like you're breathing out through a straw for a count of eight.

Fully letting go of the day.

You are listening to binaural beats to help you relax and soothe your brainwaves.

So let's begin.

Inhale through your nose for one,

Two,

Three,

Four.

Hold that breath.

One,

Two,

Three,

Four.

Exhale like you're breathing out through a straw for eight,

Seven,

Six,

Five,

Four,

Three,

Two,

One.

Amazing.

Inhaling in again,

Feeling the palms rise on your belly.

Hold that breath on full.

Inhale.

And exhale,

Fully letting go.

Inhaling back in through the nose for one,

Two,

Three,

Four.

Hold on full for one,

Two,

Three,

Four.

Exhale through the mouth for eight,

Seven,

Six,

Five,

Four,

Three,

Two,

One.

And again,

Inhaling fully,

Feeling the palms rise on your belly.

Holding in stillness.

And exhaling for eight,

Seven,

Six,

Five,

Four,

Three,

Two,

One.

Continue with this breathing pattern.

Inhaling in fresh new oxygen into your body on the inhale.

Holding on full.

And with each exhale,

Reminding your body to relax all tension.

The day is done,

And there is nothing left for you to do.

Nowhere for you to be.

If you have a comfortable and safe space to sleep,

And you ate today,

And you loved today,

You've had a successful day.

Continue with your breath.

The best thing you can do for your body and your mind right now is fully let go.

Let go of the day,

Let go of the thoughts,

And let any tension from your body melt away into the surface beneath you.

Allowing the earth beneath you to absorb it all.

Continue to focus on this breathing pattern with these binaural beats for as long as you'd like.

Maybe drifting off into sleep,

Or into a deep state of relaxation.