Left-Side Settle
Sleep · Beginner · 8 rounds
A sleep breath for the third trimester, lying on your left.
Late-pregnancy insomnia is its own kind of tired: the position that's comfortable keeps changing and the mind fills the gap. Left-side lying takes the weight of the uterus off the vena cava and improves blood flow to the placenta; an exhale longer than the inhale, with a soft pause after it, gives the nervous system the signal to let go. Pillow between the knees, one under the bump.
How to practice
- Inhale for 4 seconds (through the nose)
- Exhale (Slow) for 7 seconds (through the nose)
- Rest for 2 seconds
Benefits
- Settles third-trimester night waking
- Comfortable in the recommended sleep position
- Quiets 3am overthinking
- No holds, no effort
When to practice
In bed, on your left side. Continue at your own pace once the rounds end.