Quiet note · Sleep exercise
A fireside wind-down: slow breathing for sleep
Rain on a cabin window, a black cat asleep by the lantern
This quiet note has a companion Emberwave video on YouTube. Press play there, then come back and read slowly.
Watch on YouTubeThis is a slow wind-down for the last few minutes before sleep. Lie down or sit back somewhere soft. Turn the lights low, and let the fire or the rain be the only thing moving.
How to do it
- Rest one hand on your belly. Let your shoulders drop away from your ears.
- Breathe in gently through your nose for a count of four. Feel the hand rise.
- Breathe out through softly parted lips for a count of six to eight — a little longer than the in-breath, never forced.
- Repeat for five or six rounds. If you lose count, start again at one. No one is keeping score.
- Then stop counting and just breathe normally, listening to the room.
If you feel light-headed, go back to your normal breathing. This is a relaxation practice, not medical advice.
