--- In this breathing exercise, you will practice calming techniques to relax and prepare yourself for a restful sleep. Gentle breathing before bedtime can release tension, calm your mind, and signal your body that it is time to relax. Take this moment for yourself, find a comfortable position, and let's begin. --- We begin by noticing your natural breath. Sit or lie down comfortably, close your eyes if you wish, and feel the air flowing in and out of your body. You don't need to change anything yet — just observe and let your breath flow calmly. [Pause 13s] With each exhale, try to release tension in your shoulders, face, or jaw. [Pause 11s] As you continue to breathe, imagine the air becoming softer and warmer as it enters through your nose, and even gentler as it leaves through your mouth. [Pause 11s] Let your breath become a little slower and lighter, without forcing it. Your body will naturally find a gentle rhythm. [Pause 12s] Feel the surface beneath you and let your body become heavier with each exhale. [Pause 12s] --- Now let's try the calming breathing technique. Breathe gently in through your nose and fill your lungs calmly. [Pause 4s] Hold your breath for a moment and feel the pause in your body. [Pause 5s] Now let the air slowly flow out through your mouth, completely relaxed. [Pause 7s] Repeat this pattern: a gentle, calm inhale through the nose. [Pause 4s] A pleasant pause, simply staying with the breath. [Pause 5s] And a long, slow exhale through the mouth, allowing your body to relax even deeper. [Pause 7s] Once more: Breathe gently in through your nose. [Pause 4s] Pause briefly, feeling calm and steady. [Pause 5s] Exhale slowly and fully through your mouth, releasing any remaining tension. [Pause 7s] --- For the last technique, we focus on breathing out tension. Breathe gently in through your nose. [Pause 4s] As you exhale, imagine sighing out the tension — keep your lips loose and breathe out with a soft sigh if you like. [Pause 7s] Let the next breath come naturally, as if your body is being filled with well-being. [Pause 4s] Exhale again with a gentle sigh and imagine all worries leaving your body. [Pause 7s] Once more, breathe gently in. [Pause 4s] And as you exhale, sigh out so your body becomes even heavier and more relaxed. [Pause 7s] Let your breath return to its natural rhythm and feel how much more relaxed you are now. [Pause 9s] --- Now we add a gentle movement sequence to further relax your body and release tension. If you wish, you can do these exercises lying down or sitting. Start by slowly lifting your shoulders up, hold the tension briefly. [Pause 5s] Then slowly and consciously let your shoulders drop, feeling the tension release. [Pause 7s] Repeat this movement two more times: lift your shoulders... [Pause 5s] ...and slowly let them fall. [Pause 7s] Next, gently circle your wrists in both directions to release tension there as well. [Pause 8s] Change direction and slowly circle your wrists. [Pause 8s] To finish, slowly stretch your arms up, take a deep breath, and feel the length in your body. [Pause 6s] As you exhale, lower your arms back down relaxed. [Pause 7s] --- If you wish, you can now do another breathing exercise to deepen your relaxation. Breathe deeply in through your nose and slowly count to four. [Pause 6s] Hold your breath and count to seven. [Pause 7s] Exhale slowly through your mouth and count to eight. [Pause 9s] Repeat this breathing cycle two more times: deep inhale to four... [Pause 6s] ...hold to seven... [Pause 7s] ...and slow exhale to eight. [Pause 9s] --- Your breath is calmer, your body more relaxed. Whenever you want to find calm, these simple techniques can help you prepare for a peaceful sleep. Be grateful that you took this time for your well-being. Sleep well and remember that you can always return to your breath. ---