Does this sound familiar?
You’re tired, but the moment your head hits the pillow, your thoughts won’t stop.
You start thinking about everything - what you said earlier, what’s happening tomorrow, what you forgot to do.
Yeah, it happens to me too.
When your mind is racing like that, it can be hard to relax enough to fall asleep.
That’s where this simple breathing exercise comes in.
The 4-4 Breathing Exercise
It’s exactly what it sounds like:
- Inhale slowly for 4 seconds
- Exhale gently for 4 seconds
- Repeat for a few minutes
That’s it.
Why It Works
When you’re anxious or overstimulated (which is common before bed), your nervous system stays in "fight or flight" mode.
That makes it harder for your body to relax, even if you feel tired.
This breathing exercise activates your parasympathetic nervous system — also known as your body’s natural "rest and relax" mode.
This helps slow your heart rate, calm your thoughts, and prepare your body for sleep.
Tips to make it more effective
- Do this while lying in bed, with your eyes closed.
- Breathe through your nose if you can — it’s more calming than mouth breathing.
- Focus on how your breath feels: the air moving in and out, your chest rising, your body softening.
- If your mind wanders, gently bring it back to the rhythm of your breath.
Try it with your fidget ring
If you’re wearing your fidget ring, try spinning it as you breathe.
It gives your hands something to do, keeps your focus on the moment, and adds a soothing physical rhythm to the exercise.
If you’d like to learn more calming tools like this, our new program - The Calm and Focused Goal System - is full of science-backed techniques to help you stay grounded, focused, and in control — even on the busiest days.
💛 You’ve got this.