Unwind

Change the environment

• Lower the lights

• Move to a quieter space

• Put your phone face-down or out of reach

This physical shift tells your body the day is ending.

Take one slow breath here before moving on

This breathing pattern helps signal safety to the nervous system by gently lengthening the exhale.

How to breathe:

• Inhale gently through the nose for 4

• Exhale slowly through the mouth for 6

Repeat for 6–10 slow breaths

(or about 3–5 minutes, if you prefer time)

If counting feels distracting, simply let your exhale be longer than your inhale.

1. Seated Neck Rolls

Sit comfortably with your shoulders relaxed.

• Slowly circle the head in one direction

• Pause anywhere that feels tight

• Switch directions

Stay for 3–4 slow breaths each way.

2. Seated Forward Fold

From a seated position (on the floor or in a chair), gently fold forward.

• Let your arms hang heavy

• Let your head drop

• No pulling or stretching

Stay for 5–8 slow breaths.

3. Child’s Pose (or Supported Rest)

Come into Child’s Pose, or rest your torso on pillows, a couch, or the bed.

• Knees wide if comfortable

• Forehead supported if possible

Stay for 8–12 slow breaths

(or as long as feels nourishing)

To close the practice, ask yourself quietly:

• What can stop working right now?

You don’t need an answer. Let your body respond.

Place one hand on your chest or belly.

Take one slow breath in.

Take a longer breath out.

End with:

I don’t need to do anything else tonight.

Let the practice end here.