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In for four, hold for seven, out for eight. A slow, guided version of 4-7-8 breathing to do lying down, with the counting at first and then quietly on your own – with an easier option if the hold feels long.
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Practise lying down, and if you feel dizzy at any point, simply return to normal breathing.
Let your head sink into the pillow. Let your arms rest wherever they are comfortable.
This is 4-7-8 breathing. In through the nose for four. Hold for seven. Out through the mouth for eight.
The long out-breath is the part that tells your body it can rest.
If holding for seven feels too long, use three, five and six instead. The rhythm matters more than the numbers.
First, breathe all the way out through the mouth.
Now, in through the nose.
Two. Three. Four. Hold. Two. Three. Four. Five. Six. Seven.
And out, slowly.
Two. Three. Four. Five. Six. Seven. Eight. Once more. In. Two. Three. Four. Hold. Two. Three. Four. Five. Six. Seven. Out. Two. Three. Four. Five. Six. Seven. Eight.
Now two more rounds, counting quietly to yourself. I'll be here.
Let the counting go. Let the breath find its own slow pace.
Notice how heavy your body feels now. How the bed holds all of it.
If you're still awake, you can repeat a few rounds whenever you like.
Or simply rest here, and let sleep come when it's ready.