5-Minute Nervous System Reset for Sleep — Extended Exhale Breathwork & Somatic Movement

Feeling calm? Have a question? Send me a text:)This 5-minute practice is your shortest option — and sometimes that's exactly what you need. A simple, grounding flow through child's pose, cat-cow, rolling cobras, windshield wipers, and a breathwork finish that gives your nervous system a clear, concrete signal to rest.We close with extended exhale breathing — six seconds out, four to five seconds in. This ratio is specific: a longer exhale than inhale directly activates the parasympathetic nervous system, slowing the heart rate and telling your body it's safe to stop.What you'll experience: Child's pose and grounding → cat-cow flow → rolling cobras → windshield wiper spinal release → extended exhale breathwork → final restWhen you don't have time for a longer practice, this one still works. Five minutes of slow breath and intentional movement is enough to begin shifting your nervous system out of activation and into rest.Nothing to force. Just follow the breath.About Kassandra:Kassandra is a trauma-informed yoga teacher, breathwork guide, and Harvard-certified lifestyle & wellness coach who blends nervous system education with accessible mind–body practices to help people sleep better, ease anxiety, and feel grounded.Links:Rewire Your Nervous System in 7 Days (Free Guide)The 14-Day Nervous System Reset YouTubePinterestInstagramThe Calm LabSubstackMy Apple Music PlaylistLinkedInIf The Calm Lab is helping your nervous system, the best way to support is to:★ Rate and review on Apple Podcasts or Spotify ★ Share an episode with someone who needs it ★ Subscribe so you don't miss the next oneThank you for being here. — Kassandra 🌿The Calm Lab by Namasté Your Life, LLC recommends that you consult your physician regarding the appl...