Breathwork & Aromatherapy - A simple ritual to relax before bedtime

A guest blog written by yoga teacher, Ingrid Viana Falcao

We all experience long, exhausting days that make it difficult to unwind before bedtime. Sometimes, it can be challenging for the mind to rest, and this makes it harder to find relaxation. Thankfully, there are techniques we can learn and practice to help us
 cope with these challenging days.

Our breath plays a powerful role in regulating our nervous system, which in turn influences our thoughts, emotions, and feelings. By taking time to slow and control our breath, we gain control over our mind and create the space needed for relaxation.

Sleep is essential for maintaining energy and balance in our daily lives. When we struggle to sleep, it can affect our entire day. I’ve discovered a wonderful sleep routine that has worked wonders for me: combining the Sleepy Head Balm with a breathing technique known as the 4-6 breath.

This technique involves inhaling deeply through your nose for a count of 4, holding the breath for a moment, and then exhaling slowly through your mouth for a count of 6. This simple exercise activates your parasympathetic nervous system, which promotes rest and recovery, signalling to your body that it’s time to unwind.

A relaxing and simple ritual before bedtime:

1. Find a quiet place:
Sit or lie comfortably in a quiet space where you can fully relax. 

2. Apply the Sleepy Head Balm:
Gently massage the balm onto your temples, wrists, the back of your neck, or even the soles of your feet. Take a moment to enjoy the calming fragrance.

3. Start breathing:
Close your eyes and inhale deeply through your nose for a count of 4, hold your breath for a moment, then exhale slowly through your mouth for a count of 6.

4. Focus and breathe:
Continue for a few rounds, paying attention to the sensation of your breath and the calming fragrance of the balm. As your mind tries to wander and bring in other thoughts, gently guide your focus back to yourself, inviting your attention to rest in the present moment. 

Whether you're looking to improve your sleep or simply seeking a peaceful moment at the end of your day, I highly recommend trying this combination. It’s a simple yet powerful way to reset both your body and mind, leaving you feeling calm, relaxed, and ready for a restful night’s sleep.

About Ingrid:

Ingrid’s yoga journey started when she was thirteen in her hometown in Brazil. By the time she was seventeen, she was already jumping into her first 200-hour yoga teacher training. After spending ten years working in advertising, she decided to leave the corporate world behind and dedicate herself fully to the spiritual practice of yoga.

In 2023, Ingrid moved to London to continue her studies and expand her practice in a new country. Since then, she has trained with great teachers from around the world and completed additional training in Ashtanga Vinyasa and Hatha Yoga in Rishikesh, India.

For Ingrid, yoga is all about making life better, both on and off the mat. She believes that with love and dedication, we can all discover that everything we look outside is already inside us.

Ingrid is also certified in Prenatal Yoga and Yin Yoga, and she’s a Reiki practitioner (USUI and Shamanic) as well as a crystal healer.