Wind Down Protocol
Transition from the day into sleep readiness.
Duration
10 min
Level
01
Evidence
Why this protocol
A longer exhale without holds is easy to sustain and reliably engages the vagus nerve. It lowers cortisol and heart rate in the hour before sleep — the physiological pre-conditions for good sleep onset.
Perfect moments
What you'll experience
Slower breath
Softer body
Cooler mind
Ready for bed
Coach's insight
“Do this before you get into bed, not once you're already in it. It's a transition, not a sleep aid.”
Common mistakes
Waiting until you're already in bed to start.
Doing it with the TV or phone on.
Skipping it on the busiest evenings.
Breathing pattern
Session length
A longer exhale without holds is easy to sustain and reliably engages the vagus nerve. It lowers cortisol and heart rate in the hour before sleep — the physiological pre-conditions for good sleep onset.
Evidence
Pre-sleep long-exhale breathing lowers evening cortisol and improves subjective sleep quality in controlled trials.
Onset
5 minutes
Lasts
Carries into sleep
Related protocols
After this session
You'll gently reflect on: