Why You Wake at 3am — Ujjayi Breath & Polyvagal-Informed Practice to Keep Your Nervous System in Rest

Feeling calm? Have a question? Send me a text:)This 14-minute practice is specifically designed for people who fall asleep but can't stay asleep — waking in the night and struggling to return to rest. We begin with ujjayi breath, an ocean-sounding breathwork technique that creates a slight constriction at the back of the throat, deepening the parasympathetic response and making the breath itself a tool for nervous system regulation.From there we move through kneeling arm stretches and chest openers, camel pose for a supported heart opener, side body stretches, child's pose with hip rocking, a supported prone rest with a pillow or blanket under the belly, and legs up the wall — finishing in your choice of final resting posture or bound angle.Grab a pillow or blanket before you begin — you'll use it for the supported belly rest.What you'll experience: Ujjayi breathwork introduction → kneeling chest opener and camel pose → side body stretch → child's pose → supported prone rest → legs up the wall → final resting postureIf your nervous system is waking you in the night, it's often because your body never fully completed its transition into the parasympathetic state before sleep. This practice gives it the tools to go deeper — and stay there.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...