Deep Sleep Protocol
Slow your nervous system before bed.
Duration
10 min
Level
01
Evidence
Why this protocol
Very slow breathing with a long exhale and light holds matches the baroreflex to the breath cycle, maximising HRV and shifting the autonomic system firmly toward rest.
Perfect moments
What you'll experience
Heavier limbs
Slower heartbeat
Quieter thinking
Drifting toward rest
Coach's insight
“Let the count get gently sloppy as you drift. Perfect technique is not the goal — surrendering the effort is.”
Common mistakes
Trying to breathe perfectly through the whole session.
Checking the clock or phone mid-practice.
Practising in bright or blue-lit rooms.
Breathing pattern
Session length
Very slow breathing with a long exhale and light holds matches the baroreflex to the breath cycle, maximising HRV and shifting the autonomic system firmly toward rest.
Evidence
Resonance-frequency and long-exhale breathing shorten sleep onset in insomnia trials and increase deep-sleep proportion measured by polysomnography.
Onset
5–10 minutes
Lasts
Carries into sleep
Related protocols
After this session
You'll gently reflect on: