Breathwork for Deep Sleep

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What to Expect

This 45-minute guided journey uses specific breathing techniques designed to downregulate your nervous system and prepare your body for restorative sleep. We’ll progress through gentle breath ratios that signal safety to your body, release physical tension held throughout the day, and quiet the mental chatter that often keeps you awake.

The session begins with body scanning to identify areas of tension, moves into extended exhale breathing (proven to activate your parasympathetic “rest and digest” response), and concludes with yoga nidra-inspired rotation of consciousness that guides you to the edge of sleep.

Physical sensations you may experience include: deep relaxation, warmth or heaviness in the limbs, yawning, softening of the jaw and facial muscles, and a pleasant drowsiness. Many participants report feeling the most relaxed they’ve been in weeks.

Mentally and emotionally, expect your racing thoughts to slow considerably. You may experience a gentle emotional release (tears are common and welcomed) as your body finally feels safe enough to let go of what it’s been holding.

This is slow, gentle work. There’s no activation, no intensity—just deep, kind permission to rest.

Who This Is For

• Anyone struggling with insomnia or difficulty falling asleep
• People experiencing stress-related sleep disruption
• Those who wake frequently during the night or wake feeling unrefreshed
• Shift workers or travelers dealing with circadian rhythm challenges
• New parents seeking tools for the rare moments they can actually rest
• Anyone who feels “tired but wired” at bedtime
• People recovering from burnout who need to relearn how to rest
• Those wanting to establish a healthy pre-sleep ritual

This Session May Not Be Suitable If You:

Contraindications:

• Have severe sleep apnea (consult your physician first)
• Are in active treatment for serious sleep disorders without medical clearance
• Have severe PTSD with nighttime triggers (this work may be better suited for individual sessions with trauma-informed support)
• Are currently using sedatives or sleep medications without discussing with your prescribing physician (breathwork can potentiate effects)
• Have uncontrolled epilepsy
• Are pregnant and experiencing complications (gentle breathwork is generally safe, but check with your care provider)

Please consult with me before attending if:

• You have cardiovascular issues
• You’re managing panic disorder (gentle breathwork can be helpful, but we want to discuss approaches first)
• You have significant respiratory conditions

How to Prepare

What to Bring:

• Comfortable clothing (loose-fitting, nothing restrictive around waist or chest)
• A yoga mat, blanket, or sleeping pad
• A pillow for your head
• An additional blanket (body temperature drops during relaxation)
• Eye pillow or sleep mask (optional but recommended)
• Water bottle
• Journal (optional, for post-session reflections)

Before the Session:

• Avoid caffeine for at least 4 hours prior
• Eat a light meal 1-2 hours before (not hungry, not full)
• Avoid alcohol for 24 hours before
• Silence your phone and any devices
• Use the restroom before we begin
• Arrive 10 minutes early to settle in

Setting Yourself Up for Success:

• Come with an open mind and zero expectations
• This isn’t about “performing” relaxation correctly—there’s no wrong way to do this
• If you fall asleep during the session, that’s perfect
• Let go of any pressure to stay alert or “get it right”

After the Session:

• Plan for low-key evening activities (this is not the night for intense socializing or screen time)
• Have your bedroom prepared for sleep before you arrive (clean sheets, cool temperature, minimal light)
• Avoid screens for at least one hour post-session
• Continue the gentle extended exhale breathing at home as you’re falling asleep
• Many participants report their best sleep in months after this session—honor that gift by protecting your evening