Wind down for sleep · Before bed

Night Descent

A long exhale, a low hum and a short sit, all done sitting or lying down before sleep.

00:00Ready

Sit comfortably before you begin.

12 minutes00:00 left

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The sequence

3 steps, 12 minutes

  1. Extended Exhale

    Four in, six out. Lying down is fine for this step.

    Read the breath guide →
    5 min
  2. Bhramari

    Lips closed, teeth apart, a soft comfortable hum on each exhale.

    Read the breath guide →
    3 min
  3. The Edge of Sleep

    Let the room recede. Stay lightly awake in the gap where the world has gone but sleep has not yet arrived.

    Read about this dharana →
    4 min

Why this order

A wind-down rather than a sleep technique. Screens off, lights low, and nothing in the sequence that raises alertness.

Notes

  • Shoonyaka does not treat insomnia. If sleep problems persist, speak with a clinician.
Before you begin

Breathe comfortably—never force, compete, or push through discomfort. Shoonyaka offers educational wellbeing guidance, not medical advice or treatment. Practise seated or lying safely, never while driving, in water, or operating equipment. Stop immediately and return to natural breathing if you feel dizzy, faint, breathless, numb, panicked, painful, or unwell. If you are pregnant, under 18, have a heart, blood-pressure, neurological or respiratory condition, or are recovering from illness or surgery, seek guidance from a qualified healthcare professional before breath retention or unfamiliar breathwork.