Release

Purpose: help you release mental and emotional residue from the day so it doesn’t follow you into rest.

Create a container

(about 2–3 minutes, or a few slow breaths)

• Choose a quiet space

• Have a notebook or piece of paper nearby

• Put your phone face-down or out of reach

This tells your mind there’s a place to set things down.

Take one slow breath before moving on.

This breath pattern helps discharge built-up stress and signal completion.

How to breathe (Physiological Sigh):

• Inhale through the nose

• Take a second short sip of air at the top

• Long, audible exhale through the mouth

Repeat for 4–6 rounds

(or until your body begins to soften)

If this breath feels like too much, return to slow nasal breathing.

This movement supports letting go physically, without effort or force. Choose what feels supportive.

1. Standing Forward Fold

Stand with feet hip-width apart.

• Knees soft

• Arms dangling

• Head heavy

Stay for 6–10 slow breaths.

2. Low Lunge → Half Split (each side)

Step one foot back into a low lunge.

• Take 3–4 breaths

• Gently shift hips back into a half split

• Take 3–4 breaths

Move slowly and repeat once if it feels good.

3. Supine Twist

Lie on your back and drop knees to one side.

• Arms open

• Shoulders heavy

Stay for 6–10 breaths per side.

To close, look at anything you wrote earlier or bring the day to mind.

Ask yourself quietly:

• Does this need my attention tonight?

If not, say:

This can wait.

Place one hand on your chest or belly.

Take one slow breath in.

Take a longer breath out.

End with:

The day is done.

Let the practice end here.