Pre‑sleep wind‑down

Atiny, science‑backed reset you can use anytime: the physiological sigh—two gentle inhales, one long unforced exhale.

Why it helps (in plain English):

• The double‑inhale pops open tiny air sacs in the lungs, and the slow exhale nudges the nervous system toward calm.
• A brief daily practice of exhale‑focused “cyclic sighing” has been shown to lift mood and lower resting breathing rate.

How to do it (10–30 seconds):

1. Inhale through the nose.
2. Add a second, smaller nose inhale to “top off.”
3. Long, easy exhale (mouth or nose) until your lungs feel comfortably empty.
   → Do 1–3 cycles. That’s it.

When to use it:

• Pre‑sleep wind‑down, mid‑day jitter, tough text/email moments, post‑workout cooldown, or before writing.

Quick script (you can copy/paste to your notes):

Nose… nose… sloooow exhale.
“I arrive steady.” (repeat 1–3x)

WE&P by EZorrillaMc&Co