In this Bonus Episode of Your Sleep Guru Podcast, Clara is joined by breathwork and sleep specialist Tim Thomas, founder of the Breathwork in Bed app, for a practical conversation about calming the nervous system and supporting restorative sleep.

If you feel exhausted but can’t fall asleep, struggle with nighttime anxiety, or find your mind racing at bedtime, this episode offers simple, powerful tools you can use immediately. Tim shares breathwork techniques to reduce stress, ease insomnia, and help the body relax into deeper rest — including a reset practice that can calm you in just three breaths.

In this interview, you’ll learn:

• Breathwork for insomnia and anxiety relief

This episode is ideal for anyone searching for breathwork for sleep, nervous system regulation, stress relief, insomnia support, and relaxation techniques for nighttime calm.

Listen now and discover how a few intentional breaths can help you unwind, settle, and sleep more peacefully.

To explore more of Tim’s work, including his guided breathwork tools for sleep, nervous system regulation, and nighttime anxiety relief, you can find links to the Breathwork in Bed app and his resources below:

https://breathworkinbed.com.au/

https://www.instagram.com/breathworkinbed/

https://www.facebook.com/breathworkinbed

https://www.tiktok.com/@breathworkinbed?

https://www.linkedin.com/in/bettersleepbetterworld/

Drift into deep rest with this two-hour sleep meditation soundscape, blending soothing night-time nature ambience with calming binaural beats designed to support deep, uninterrupted sleep.

This immersive track is ideal for falling asleep quickly, staying asleep overnight, easing anxiety, and unwinding at the end of the day. Gentle sleep frequencies help quiet the mind and relax the nervous system, creating a steady atmosphere for true nighttime rest.

Perfect for listeners searching for:

2-hour binaural beats for deep sleep

Night nature sounds for relaxation

Delta wave sleep frequencies

Stress relief and insomnia support

Your Sleep Guru is an entirely independent podcast, created and produced with care. When you follow, rate, share, or leave a review, it helps these episodes reach more people through podcast and streaming algorithms.

For ad-free extended sleep soundscapes, exclusive episodes, and guided courses, you can also listen within the Your Sleep Guru app

Press play, get comfortable, and let the night carry you into deep rest.

Step into the hush of an ancient red cedar forest in this immersive guided sleep meditation inspired by the calming practice of forest bathing.

This relaxing bedtime visualisation gently transports you to a sacred woodland grove, where towering cedar trees, soft ferns, and the earthy scent of the forest create a natural atmosphere of peace and stillness. As you wander along a quiet trail, you’ll encounter a cool mountain spring, sunbeams filtering through the canopy, and the soothing presence of flowing water.

Forest bathing — a wellness practice rooted in Japanese preventive healthcare — has been shown to support relaxation by lowering stress, calming the nervous system, and fostering deep emotional restoration. This episode offers the next best thing to being there in person: a sensory-rich journey designed to help you fall asleep faster, stay asleep longer, and unwind fully at the end of the day.

Perfect for listeners seeking:

Guided sleep meditation for deep rest

Forest ambience and woodland relaxation

Stress relief and anxiety reduction

Nature-based visualization for insomnia

Peaceful bedtime storytelling

Calming waterfall and cedar forest soundscapes

Your Sleep Guru Podcast is completely independent, created and produced by one person. When you follow the show, leave a review, share an episode, or listen regularly, it signals to podcast platforms that this content matters — and that helps it reach more people searching for sleep support.

If you’d like even more ad-free episodes, extended soundscapes, and exclusive guided content, you can also find everything inside the Your Sleep Guru app.

Thank you for being here, and for supporting independent creation!

Unwind to the natural sounds of a Costa Rican coastal night, where steady ocean waves roll onto shore as light rain falls softly in the background. This immersive nature soundscape is designed to support deep sleep, nighttime relaxation, and uninterrupted overnight listening.

The slow rhythm of the waves combined with gentle rainfall creates a calm nighttime atmosphere that helps the nervous system settle and the mind quiet. This episode is well-suited for falling asleep, staying asleep, meditation, or quiet rest at the end of the day.

This podcast is 100% independent. There is no network, studio, or company behind it—just one creator making and sharing these episodes.

When you follow the podcast, like an episode, or leave a rating, it helps podcast platforms understand that this content is valuable. That simple action allows the algorithm to recommend the show to more people searching for sleep sounds, ocean waves, rain sounds, and relaxation audio. These small actions make a real difference in helping this podcast grow.

The Your Sleep Guru app includes:

Longer, uninterrupted nature soundscapes

Guided sleep stories and visualisations

Binaural beats and healing frequencies

Curated nighttime playlists

The app is available on Apple App Store and Google Play, and it's the best way to support this independent work and access deeper sleep content.

Thank you for listening and for supporting independent creators.

Drift into deep rest and mental stillness with a lo-fi space soundscape designed for sleep, meditation, and extended relaxation. Inspired by the vast quiet of deep space, this immersive audio journey blends soft analogue textures, subtle cosmic movement, and low-frequency tones that gently guide the mind towards calm.

The soundscape evolves gradually, with nearly imperceptible shifts designed to prevent mental looping and support a sense of timelessness. Delta-range frequencies help encourage deep relaxation and restorative sleep, making this track ideal for overnight listening, meditation, or moments when you need to disconnect from stimulation and noise.

Designed for uninterrupted, long-form listening, this episode provides a steady, grounding environment that supports stress relief, deep sleep, and a mental reset.

Discover the Your Sleep Guru app for more:

This special bonus episode features an in-depth conversation with Margaret Cullen, a licensed psychotherapist, longtime meditation teacher, and author of the new book Quiet Strength: Finding Calm, Clarity, and Resilience in a Turbulent World.

Margaret has spent more than four decades studying and teaching mindfulness, compassion, and emotional resilience. She was one of the early certified teachers in Jon Kabat-Zinn’s Mindfulness-Based Stress Reduction (MBSR) program and helped develop Compassion Cultivation Training (CCT) at Stanford School of Medicine alongside Thupten Jinpa. She is also a fellow of the Mind & Life Institute and an advisor to the Global Compassion Coalition.

In this thoughtful conversation, we explore the often-misunderstood quality of equanimity — the capacity to meet life’s joys and challenges without becoming overwhelmed, reactive, or emotionally shut down.

We discuss:

The episode concludes with a gentle guided equanimity meditation, offering listeners a direct, experiential way to cultivate calm, clarity, and emotional balance.

📘 Quiet Strength: Finding Calm, Clarity, and Resilience in a Turbulent World

Learn more about Margaret’s work, access free mindfulness and equanimity practices, and sign up for her newsletter at:

This bonus episode is offered as a reflective companion to your regular programming — an invitation to pause, listen deeply, and reconnect with a sense of inner steadiness.

What if you woke up and the world had gone completely quiet?

This immersive sleep story begins on a deserted shoreline, where time has stopped and silence stretches as far as the horizon. With no voices, no machines, and no signs of human life, you move slowly through a calm, altered world—guided by the steady rhythm of the sea, the shelter of the forest, and the reassurance of nature's continuity.

Designed for deep sleep, this episode blends gentle storytelling with long pauses, natural imagery, and a soothing pace to help your nervous system settle. As the day unfolds, you experience solitude not as fear but as space—space to breathe, ground, and rest in stillness.

This podcast is entirely independent, and your support helps keep it going. When you like, share, or leave a comment, it signals to podcast platforms that people value this show, helping it reach more listeners. These small actions make a big difference in helping the podcast grow.

Other ways you can support the show:

Shop Your Sleep Guru Podcast exclusive "Licensed to Chill" T-shirts and baseball caps

HERE: https://your-sleep-guru-podcast.printify.me/  created especially for you!

🌿 Download the Your Sleep Guru™ app to enjoy exclusive content, ad-free listening, and full access to guided meditations, soundscapes, and sleep stories anytime:

Apple App Store

Google Play

Drift into deep rest with this soothing blend of ocean waves and binaural beats, crafted to help calm the mind, settle the nervous system, and support a gentle transition into sleep. The steady rhythm of the shoreline pairs with subtle binaural tones to encourage slower brainwave activity, making it ideal for nighttime relaxation and peaceful unwinding.

Use this track to ease stress at the end of the day, fall asleep faster, or create a calming bedtime atmosphere. It also works beautifully for meditation, journaling, and quiet moments of reflection.

If you enjoy this independent podcast, please take a moment to like, rate, or subscribe—it helps more than you know. Your support keeps this project going and helps others discover peaceful, meaningful content.

Other ways you can support the show:

Shop Your Sleep Guru Podcast exclusive T-shirts and baseball caps

HERE: https://your-sleep-guru-podcast.printify.me/  created especially for you!

🌿 Download the Your Sleep Guru™ app to enjoy exclusive content, ad-free listening, and full access to guided meditations, soundscapes, and sleep stories anytime:

Apple App Store

Google Play

Experience the natural rhythm of the tide inside a quiet sea cave. This pure nature soundscape features the slow swell and pull of ocean waves, echoing gently against the rock walls to create a calming, enclosed sense of safety and retreat. Ideal for deep sleep, evening relaxation, meditation, and stress relief, this track offers a peaceful escape whenever you need it.

If you enjoy this independent podcast, please take a moment to like, rate, or subscribe—it helps more than you know. Your support keeps this project going and helps others discover peaceful, meaningful content.

Other ways you can support the show:

Shop Your Sleep Guru Podcast exclusive T-shirts and baseball caps

HERE: https://your-sleep-guru-podcast.printify.me/  created especially for you!

🌿 Download the Your Sleep Guru™ app to enjoy exclusive content, ad-free listening, and full access to guided meditations, soundscapes, and sleep stories anytime:

Apple App Store

Google Play

Escape to a secluded island in this immersive guided sleep story. Gentle narration blends with calming nature sounds including waves along the shore, seabirds, dolphins, and soft meditative music, transporting you into peace and rest.

The adventure begins with the discovery of an old map that leads you across sapphire waters to a hidden shore. Along the way, you’ll sail with dolphins, wander quiet beaches, and watch the stars fill the night sky.

This guided visualisation is designed to ease stress, quiet the mind, and help you drift into natural sleep. Perfect for:

If you enjoy this independent podcast, please take a moment to like, rate, or subscribe—it helps more than you know. Your support keeps this project going and helps others discover peaceful, meaningful content.

Other ways you can support the show:

Shop Your Sleep Guru Podcast exclusive T-shirts and baseball caps

HERE: https://your-sleep-guru-podcast.printify.me/  created especially for you!

🌿 Download the Your Sleep Guru™ app to enjoy exclusive content, ad-free listening, and full access to guided meditations, soundscapes, and sleep stories anytime:

Apple App Store

Google Play