Do four rounds of 4-6 breathing before sleep

Breathe in for four counts and out for six, four times.

Why it helps

A longer breath out can help you feel calmer. It is easy to do in bed with no equipment.

How to do it

1. Lie comfortably and breathe in through your nose for four counts.
2. Breathe out slowly through your mouth for six counts.
3. Repeat four times.

Make it easier

Do it twice.

Make it harder

Do ten rounds, slowing your pace.

Stop if you feel lightheaded.