Legs Up The Wall

Lie on your back with your legs resting up a wall, or on a couch or bed headboard. Scoot your hips close to the wall, or keep a slight gap if that’s more comfortable. Let your arms rest by your sides. Close your eyes. Breathe slowly. Stay for 5–10 minutes, or as long as it feels good.

Pinhole Breath

Inhale gently through your nose. As you exhale, purse your lips slightly as if blowing through a small straw. Let the breath leave slowly and steadily. Then repeat. Keep your face and jaw soft. Continue for a few minutes, letting each exhale get a little longer.

Three Gratitudes

At the end of the day, pause and name three things you’re grateful for. Say them silently, write them down, or speak them aloud. They don’t need to be big, just honest. A nice coffee, a kind word, a moment of quiet. Notice how it feels to acknowledge them. Let it be simple, three small reminders that something good was here today.

Why This Works

  • Legs Up The Wall

    Legs up the wall is a gentle, restorative pose that helps calm the nervous system and prepare the body for sleep. When you lie on your back with your legs elevated, it encourages activation of the parasympathetic nervous system, the part of your body responsible for rest and recovery. This can lower your heart rate, reduce stress hormones like cortisol, and support a general sense of calm.

    The position also supports circulation by helping blood flow back toward the heart, which can ease swelling or heaviness in the legs especially after a day spent sitting or standing.

    Just five minutes in this position before bed can be very effective.

  • Pinhole Breath

    This slight resistance naturally extends your exhale and that’s key when it comes to rest.

    Longer exhales signal the parasympathetic nervous system to activate, shifting your body into a state of calm. It can lower your heart rate, reduce feelings of anxiety, and help quiet mental noise. The gentle pace encourages more oxygen-rich, efficient breaths, without effort or force.

    It gives the mind something to focus on, while the body responds by softening making it an ideal practice before sleep

  • Three Gratitudes

    Practicing gratitude before bed helps shift the brain. When we focus on what’s gone wrong, the brain stays on alert releasing stress hormones like cortisol and keeping the nervous system active. But when we intentionally name a few things we’re thankful for, even small ones, we help turn down that stress response.

    Research shows that gratitude can increase levels of serotonin and dopamine two neurotransmitters linked to mood and wellbeing. It also activates areas of the brain associated with emotional regulation and safety. Over time, this simple habit can help improve sleep quality, reduce anxiety, and create a more positive end to your day.