How to calm a wired nervous system before bed… without wine or screens
It’s late. You’re exhausted. But instead of drifting into sleep, your mind is racing, and your body won’t settle.
So you reach for a glass of wine. Or scroll for a bit. Or lie there hoping you’ll eventually power down.
Sound familiar?
When your nervous system is stuck in overdrive, sleep doesn’t come easy.
But you don’t need another sleep hack. You need a signal that tells your body it’s safe to rest.
And that signal is your breath.
In this guide, you’ll learn a five-step bedtime breath sequence designed to calm a wired nervous system, reduce cortisol, and help you slip into deep, restorative sleep… without needing a screen, a sip, or a supplement.
Why your nervous system can’t just ‘shut off’ at night
Even after your day ends, your body might still be in work mode. That’s because stress hormones like cortisol and adrenaline keep your system alert long after the emails stop.
Signs your nervous system is overstimulated at bedtime:
Racing thoughts or looping worries
Tension in your jaw, chest, or gut
Shallow or erratic breathing
Feeling sleepy but wired
This state is the opposite of what your body needs to sleep. But you can retrain your system to switch gears, gently and naturally.
How breath signals safety and induces sleep
Sleep happens when the parasympathetic nervous system, aka your rest-and-digest mode, takes the lead.
Conscious breathing is one of the fastest ways to activate this state. It works by:
Lowering heart rate and blood pressure
Decreasing stress hormones like cortisol
Increasing vagal tone, which promotes emotional regulation
Creating a sense of internal safety and surrender
Here is a quick breath sequence you can use to help your body soften and prepare for sleep.
The 5-step bedtime breath sequence
You can do this breath ritual lying in bed or seated comfortably in dim light. The full sequence takes about 10 minutes and can be shortened as needed.
Step 1: 4-7-8 breathing
Purpose: Calm your nervous system and interrupt mental chatter
How to do it:
Inhale through your nose for 4 seconds
Hold for 7 seconds
Exhale slowly through your mouth for 8 seconds
Repeat for 4–6 rounds
Why it works: This pattern activates the vagus nerve and increases carnon dioxide tolerance, which helps quiet the mind and begin the descent into rest.
The 4-7-8 breath helps your body and mind start to relax.
Step 2: Box exhale pattern
Purpose: Regulate stress response and invite internal steadiness
How to do it:
Inhale for 4 seconds
Hold for 2 seconds
Exhale for 6 seconds
Hold for 2 seconds
Repeat for 3 - 5 rounds
Why it works: This variation of box breathing prioritizes a longer exhale, which slows your heart rate and helps your body feel safe to unwind.
The box exhale helps to regulate stress.
Step 3: Rechaka - extended exhale
Purpose: Discharge tension and transition fully out of stress mode
How to do it:
Inhale through your nose for 4 seconds
Exhale for 8 - 10 seconds through the mouth
Pause briefly before the next inhale
Continue for 2 - 3 minutes
Why it works: Rechaka focuses on lengthening the exhale, one of the most effective ways to quiet an overstimulated system and encourage rest.
The rechaka helps you to transition out of stress mode.
Step 4: Feather breath
Purpose: Soften the breath and signal your body to let go completely
How to do it:
Inhale gently through your nose
Exhale slowly through pursed lips as if blowing over a feather
Keep the breath light, soft, and effortless
Repeat for 2–3 minutes
Why it works: Feather breath reduces effort and invites surrender. It soothes frayed nerves and allows the body to enter a state of ease.
The feather breath helps ease the body into a state of ease.
Step 5: Resonance breathing
Purpose: Harmonize heart and breath for deep emotional and physical calm
How to do it:
Inhale through your nose for 5 seconds
Exhale through your nose for 5 seconds
Maintain this rhythm for 5–10 minutes
Why it works: Resonance breathing brings your cardiovascular and respiratory systems into coherence. It creates a profound internal balance that naturally induces sleep.
Resonance breathing can help to induce sleep.
Customize your breath ritual to your evening flow
You don’t need to do the full sequence every night, just tune in to what you need.
If your mind is racing: Start with 4-7-8 and rechaka
If your body feels tense: Add box exhale and feather breath
If you’re lying in bed awake: Use resonance breathing until you drift off
Pair your practice with a dim environment, soft music or white noise, and screen-free time 30–60 minutes before bed.
Mindset shifts to support sleep and surrender
Use these gentle affirmations during your breathwork:
“I am safe to rest now.”
“The day is done. I let it go.”
“I soften into stillness.”
“Each breath guides me deeper into peace.”
These mantras signal to your subconscious that it’s okay to stop performing and start restoring.
Final thoughts: your body knows how to sleep, help it remember
You don’t need to fix your sleep. You need to create the conditions for your body to return to what it already knows.
So instead of numbing out with wine or scrolling for dopamine hits:
Pause.
Breathe.
Let your breath be your lullaby. Let your body soften. Let the day dissolve.
You are safe. You are supported. You are ready to rest.
If you found this helpful, you might also like to check out:
How breathwork can help you fall asleep faster and sleep deeper
The after-work reset: How to breathe away the day before you walk in the door
Stop running on empty: A breathing sequence to refuel your energy fast
Ready to experience the power of breathwork in action?
Click here to download Master Your Breath, Own The Moment, your free step-by-step guide to reducing anxiety and increasing confidence in just five breaths.
