Cyclic Sighing for Insomnia — Nervous System Reset Practice You Can Do at 3am Without Looking at a Screen

Feeling calm? Have a question? Send me a text:)insomnia, and in the middle of the night if you wake and can't return to sleep. If you're using it at 3am, you don't need to look at the screen — just listen. The cues are simple enough to follow with your eyes closed and the lights off.We open with cyclic sighing — a double inhale through the nose followed by a long slow exhale through pursed lips — and return to it throughout the practice, including synchronized with movement in the spinal twists. From there we move through shoulder rolls and neck release, tabletop leg extensions and donkey kick hip circles, child's pose, rolling cobras, spinal twists with cyclic sighing breath matching, a deeper twist hold on each side, and legs up the wall or constructive rest to finish.What you'll experience: Cyclic sighing breathwork → shoulder and neck release → tabletop leg extension → donkey kick hip circles → child's pose → rolling cobras → spinal twists synchronized with cyclic sighing → legs up the wall or constructive rest → body scanThe spinal twist and cyclic sighing combination in the middle of this practice is particularly effective — using the breath to initiate the movement means every exhale is doing double duty, releasing physical tension while simultaneously downregulating the nervous system.Lights off, eyes closed, audio only — your nervous system already knows what to do.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...