Night Recovery Protocol
Return to sleep after a night waking.
Duration
10 min
Level
01
Evidence
Why this protocol
A very long exhale sustains parasympathetic dominance for an extended period, letting the brain drift back through the sleep-onset stages without cognitive engagement.
Perfect moments
What you'll experience
Heavy limbs
Slower pulse
Quiet mind
Drifting
Coach's insight
“Don't count precisely — the point is to bore the mind back to sleep, not to perform.”
Common mistakes
Turning on the light to check the time.
Rating your progress and staying awake because of it.
Making the count too effortful.
Breathing pattern
Session length
A very long exhale sustains parasympathetic dominance for an extended period, letting the brain drift back through the sleep-onset stages without cognitive engagement.
Evidence
Long-exhale breathing shortens return-to-sleep latency after night wakings in insomnia and shift-work studies.
Onset
3–5 minutes
Lasts
Carries into sleep
Related protocols
After this session
You'll gently reflect on: