Let’s be real—sleep is sacred. But if your brain feels like it’s spinning through a to-do list while your body begs for rest, you’re not alone. For years, I struggled to fall asleep and stay asleep. Then I discovered how powerful breathwork and vagus nerve activation could be, especially before bed. Add in a little wearable tech magic, and I finally found a routine that helps me release the day and drift into deep rest.
The Game-Changer: Breath + the Vagus Nerve
When we activate the vagus nerve (a.k.a. the calming highway between your brain and body), we can tap into the parasympathetic nervous system—the “rest and digest” state. The fastest way to stimulate it? Your breath. Slow, deep breathing sends the body a clear signal: it’s safe to relax now. Pairing this with mindfulness or guided meditation before bed primes your body for quality sleep.
My Personal Sleep Routine (feat. Oura Ring 4)
I recently invested in the Oura Ring 4, and I have to say… I’m obsessed. One of my favorite features is tucked under the “Explore” section of the app. It’s filled with guided breathwork and meditation sessions designed for everything from winding down to building resilience.
Here’s what I do every night:
Open the Oura app and head to the “Explore” tab Select a 5–10 minute “Unwind for Sleep” or “Box Breathing” session Get cozy in bed and let the breath guide me Let go of the day, and within minutes, I feel myself melting into calm. The result? I fall asleep faster and stay asleep longer—and my sleep scores prove it.
Don’t Have an Oura Ring? No Problem!
You don’t need a smart ring to tap into this practice. Free and low-cost apps like Headspace, Oak, and Insight Timer offer similar breath-focused meditations. You can even create your own routine:
- Set a 5-minute timer
- Inhale for 4 counts Hold for 4 counts
- Exhale for 6–8 counts
- Repeat until your body starts to soften
Bonus Tip: Pair your breathwork with dim lights, lavender oil, or soft background music to engage your senses and deepen the unwind.
Sleep is not just rest—it’s repair. Learning to calm the nervous system through breath and meditation has been a gentle revolution in my own healing journey. Whether you use a high-tech ring or just your breath and a few quiet moments, building a bedtime ritual that supports your brain-body connection is one of the most powerful self-care habits you can create.
Sleep well –
Brain Body Bestie 
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