Sitali Cooling Breath & Nervous System Reset — Somatic Practice for Insomnia & Nighttime Wakeups

Feeling calm? Have a question? Send me a text:)This 22-minute practice is the most complete sleep episode in the catalog — designed specifically for two things: falling asleep quickly and returning to sleep after nighttime wakeups. If either of those is your struggle, start here.We open with Sitali breath — a cooling breathwork technique done by curling or slightly extending the tongue to constrict the airflow, slowing the breath dramatically and cooling the body. Particularly useful if you run hot at night, experience hot flashes, or lie awake feeling overwhelmed or overstimulated. We return to it twice more throughout the practice and again at the close.From there we move through shoulder rolls and seated spinal twists, wrist and arm stretches, cat-cow and rolling cobras, prone hip shaking, child's pose, windshield wipers, knee-to-chest and happy baby variations, lying-down tree pose side stretches, happy baby and straddle variations, and butterfly pose in final rest.What you'll experience: Safety orienting → Sitali cooling breathwork → shoulder rolls and spinal twists → arm and wrist release → cat-cow → rolling cobra → prone hip shaking → child's pose → windshield wipers → knee-to-chest and happy baby → lying-down tree pose side stretch → happy baby and straddle → butterfly final rest → Sitali breathwork returnThis practice works by keeping every movement slow enough to maintain long, deep breathing throughout — because the breath is what actually moves your nervous system from sympathetic fight-or-flight into parasympathetic rest and digest. The movement is the vehicle. The breath is the medicine.Grab a pillow or blanket before you begin. This one is done entirely in bed.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...