Bedtime Yoga & Counted Breathwork for Deep Sleep — Full Body Nervous System Reset

Feeling calm? Have a question? Send me a text:)This is a full bedtime practice — one of the longer ones in the catalog — designed to take you from the busyness of the day all the way into deep rest. We move through legs up the wall with butterfly variation, cat-cow, cobra, windshield wipers with counted breathwork, spinal twists, hamstring release, and figure four — finishing in stillness with long slow exhales.Throughout the practice you'll work with a counted breath pattern — inhaling for five, pausing, exhaling for five. This isn't just a relaxation technique. Deliberately elongating the exhale stimulates the parasympathetic nervous system — your body's rest and digest state — which helps you fall asleep faster, sleep more deeply, and stay asleep longer.What you'll experience: Legs up the wall and butterfly → cat-cow → cobra → windshield wipers with counted breathwork → spinal twists → hamstring release → figure four hip opener → final restIf you've tried other sleep practices and still find yourself lying awake, the counted breath pattern in this episode gives your nervous system something concrete to follow — a signal clear enough to override the mental noise and bring your body into genuine rest.Grab a strap or towel for the hamstring work if you have one. Everything else you need is already here.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...