Tonight’s 5-Minute Wind-Down
You’re in bed, brain still running. Let’s slow it down — no screens, no effort, just follow along.
1 · 4-7-8 breathing (2 min)
Breathe in through your nose for 4… hold for 7… let it out slowly through your mouth for 8. Repeat four times. The long exhale tells your body it’s safe to switch off.
2 · Let your body go heavy (2 min)
Start at your feet and work up. Feet… heavy. Legs… heavy. Belly, shoulders, jaw… let each one sink into the bed. You’re not trying to sleep — just to let go.
3 · Break the worry loop (1 min)
When a thought grabs you, picture random, unconnected things — a lemon, a beach, a bicycle, a kettle. No story, no order. This “cognitive shuffle” jams the part of your brain that keeps you awake worrying.
Keep it by the bed. We just emailed this to you for the next restless night. Over the next few days we’ll send a few more — one for 3 AM wake-ups, one for a racing mind, one for winding down before bed.