Wind-Down Ladder
Sleep · Beginner · 6 rounds
Long exhales with a soft pause - a gentle descent into sleep.
An exhale twice as long as the inhale, followed by a brief natural pause, tells the nervous system the day is over. Practiced lying down, most people feel noticeably heavier within two minutes.
How to practice
- Inhale for 4 seconds (through the nose)
- Exhale (Slow) for 8 seconds (through the nose)
- Rest for 2 seconds
Benefits
- Shortens time to fall asleep
- Slows heart rate
- Releases physical tension
- Interrupts evening overthinking
When to practice
In bed, lights out. Continue at your own pace after the rounds end.
Used in these programs
Sleep Reset · Race Week · Cycle Comfort · Flush & Flow
Also used for
Breathing Exercises for Pregnancy · Postpartum Breathing Exercises · Breathing Exercises for PCOS · Breathing Exercises for Period Pain · Breathing Exercises for Menopause and Hot Flushes