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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 rest
If 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
The Calm Lab
YouTube
My Apple Music Playlist
Substack
The Calm Lab by Namasté Your Life, LLC recommends that you consult your physician regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise program. When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, and assume all risk of injury to yourse...
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By Kassandra MolléFeeling 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 rest
If 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
The Calm Lab
YouTube
My Apple Music Playlist
Substack
The Calm Lab by Namasté Your Life, LLC recommends that you consult your physician regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise program. When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, and assume all risk of injury to yourse...