I read a good quote the other day, a good one to use when you're practicing your calming breath. It's inhale the future, exhale the past. I really liked that because I worry too much about past events.And you know what, if I'm being honest, I worry just as much about the future, probably more. It's not easy being an anxious person, especially when it comes to sleep. Because somehow, the moment my head hits the pillow, my brain decides this is the perfect time to host a worry convention. And then without even realizing it, I start breathing all shallow and quick, which tells my body to be on alert. And I don't have to explain that cycle to you. You know it.The more anxious you feel, the more your breathing changes, which makes you feel more anxious and which makes it harder to sleep. Tonight, I want to introduce you to a breathing technique that can interrupt this cycle. One of the most effective ways to calm your mind and prepare your body for sleep.Then we'll move into a visualization based on hypnotherapy to manage some of those worries and guide you into sleep. But before we start, our usual reminder to make sure you're somewhere safe. This episode is designed to deeply relax you.So please be in bed or another safe resting place. And a big thank you to all our followers. I really appreciate all of you. And I think the kind of listeners who are attracted to this podcast have a lot in common. Well, besides sleeplessness, you're probably the kind of person who is thoughtful, who cares a lot about doing the right thing, about not letting anyone down, the kind of person who notices things that others miss, the one everyone comes to for advice, a sensitive soul who sometimes finds the world a little challenging, even if you pretend to be tough on the outside. Anyways, that's my theory and I just wanted to say thanks for being a part of this community. Let's talk about the physiological sigh. This isn't something new that scientists invented, something your body already does naturally. You've probably noticed it when you're stressed. Or when you're about to cry. It's that distinctive double inhale followed by a long exhale. It was first identified by physiologists in the 1930s, but it wasn't until recently that researchers at Stanford discovered just how powerful it really is.They compared different breathing techniques and found that the physiological sigh was more effective than any other method for reducing anxiety. Here's why it works so well. When you're anxious or stressed, the tiny air pockets in your lungs start to collapse and this sends stress signals to your brain.The physiological sigh reopens these breathing spaces with the double inhale and then the long exhale tells your nervous system to calm down. In a moment, I'm going to guide you through this technique. It's just two breaths in through your nose followed by one long breath out through your mouth.That's all. So take a moment to get comfortable and then just notice how you're breathing right now. No judgment, just awareness.Now, take a normal breath in through your nose and at the top of that breath, take a second smaller breath, just a little sip of air and then exhale slowly through your mouth with a gentle sigh. Let's do that again. A big inhale and then a second smaller inhale and then the long slow exhale through your mouth. Let's continue with this rhythm. Just breathing in and in again and then out. Notice how each exhale seems to carry away a little tension, a little worry.This is something you can return to whenever your mind starts spinning. Whether it's 2 a.m or the middle of a busy day, just these two simple breaths in and one long breath out. Feel how your thoughts begin to quiet.This is your reset button. Always available. Take a moment now to notice how comfortable you feel.If you haven't already, let your eyes close gently. Just rest here. Focus only on the sound of my voice as I guide you and let your imagination follow along.Your mind is ready now to transform those spinning worries into something much more manageable. I want you to imagine that all those worries, the ones about money and health, family, work, the world, all those concerns have been tumbling around in your mind like clothes in a dryer. They've been spinning and spinning, getting tangled together, creating this constant background noise of anxiety.But now, with each physiological sigh, that dryer is beginning to slow down. The spinning is getting gentler and slower and finally stops with that satisfying soft thud that means the cycle is complete. Walk over to the dryer now in your imagination. Feel your bare feet on the cool floor. Reach for the handle and pull open the dryer door. Immediately, a wave of warm, fragrant air washes over you.That clean, comforting smell of fresh laundry. The lingering warmth of the heated air. Reach into the dryer. Everything is warm to the touch. Your fingers find the edge of a towel and as you begin to pull, you realize everything has become one giant, tangled ball. Everything twisted and knotted together.Pull out this warm, tangled mess and you can feel the heat radiating through the fabric. Carry this bundle to your bedroom. Feel the weight of it in your arms. The warmth against your chest. Drop everything onto the bed. It's a complete mess.Everything tangled. You can't tell where one item ends and another begins. This looks exactly like your anxiety feels in your mind before sleep.All your worries jumbled together. Your concerns about money twisted around your worries about relationships. Your health fears clinging to your work stress.Your family worries knotted up with your fears about the future. But just like this laundry, you can untangle it. You can sort it.You can put each piece where it belongs. Let's start by finding all the socks in the pile. Reach in and start pulling them out. Some are still clinging to other clothes with static. Making little crackling sounds as you separate them. Feel how warm they are. How soft. Here's a blue sock. And searching through the pile, here's the other one. Two white socks go together. Still warm. Still soft.These socks represent your relationship anxieties. Your worries about your children. Your concerns about friendships.Your marriage. Your social anxieties. All those ways we worry about the people we love.And how we connect with others. Sit on the edge of your bed now and pair these socks together. Roll them gently, one inside the other.Feel how satisfying it is to match them properly. To create order from that tangle. Acknowledge these relationship worries with kindness. It's natural to be concerned about the people we love. You worry because you care. These anxieties about relationships will probably always be a part of your life.There will always be someone to worry about. Your children at different stages in their life. Friends going through difficulties. Family members facing challenges. But tonight you can acknowledge these concerns and put them in their proper place. Walk to your dresser and open the sock drawer.Place these paired socks neatly inside. Organized and contained. Feel the satisfying slide of the drawer as you close it gently.These worries about relationships are acknowledged and they're put away until tomorrow. When you contend to them with a clear mind. Outside your bedroom window you notice the light is beginning to fade.The sun is setting. An evening is settling over everything. Now return to the bed and search through the warm pile for t-shirts.Pull them out, shaking each one gently. Feeling the soft cotton still warm from the drier heat. These shirts represent your financial worries.Your concerns about having enough money. About unexpected expenses. About job security.Pick the first t-shirt and hold it up. Smooth out any wrinkles with your hands. Feeling the warmth of the fabric.Begin to fold it carefully. Bring the sleeves to the center. Folding it in half. Creating neat edges. The repetitive motion is soothing. Almost meditative.As you fold, acknowledge these financial concerns. Money worries are some of the most persistent anxieties we carry. They seem so urgent.Keeping us awake. Calculating and recalculating. But here's what's true.Most financial problems can't be solved at bedtime. Your mind spinning with worry about money at 11 p.m. doesn't change anything. Fold each shirt slowly. Methodically, feel how the warm fabric responds to your touch. How satisfying it is to create order and neatness. These financial concerns deserve your attention.During the day, when you can actually do something about them. But not now. Not when you need rest. Walk to your dresser and open a drawer. Place each folded shirt inside. Creating neat stacks. Feel the sense of order. The visual satisfaction of everything in its place. Close the drawer gently.Your financial worries are acknowledged, respected, and put away for the night. The room is getting darker now. The last light of day is fading. And the peaceful quiet of evening is settling around you. You feel your body growing heavier. More relaxed with each item you sort and put away.Return to the bed and find the pants in the pile. Pull them free from the tangle. These represent your health anxieties.Worries about your own health. Concerns about aging. Fears about loved ones getting sick.Anxieties about symptoms you've noticed. Or changes in your body. Take each pair of pants and smooth them out. Some need to be folded and put in drawers. The casual ones. The comfortable ones. Fold them carefully, creasing the legs. Creating neat rectangles. Feel how soothing this repetitive action is.How it quiets your mind. As you tend to these clothes, acknowledge your health worries with compassion. These fears are natural.Our bodies are precious. And it makes sense that we would be concerned. But night-time worry doesn't heal or prevent anything.In fact, the stress of constant health anxiety can actually harm your well-being. Place the folded pants in their drawer. These concerns are important. And you will address them appropriately. But doctor visits when needed. And healthy choices during the day.But not now. Not when your body needs rest to actually support your health. Finally, return to the bed and gather the last items.These represent all your other worries. Concerns about the world. About the future.About things beyond your control. About whether you're good enough. Successful enough.Doing enough. As you sort these final items, the room grows darker still. Outside, night has fallen completely.The world is settling into the peaceful quiet that comes with evening. You can feel your body responding to this natural rhythm. Growing heavier.More tired. Ready for rest. Hold the towels slowly.Feeling their thickness. Their absorbent softness. Still warm from the dryer.These everyday worries. Put them away in the linen closet. Hang up everything that needs hanging.With each item you put away, your body grows more relaxed. The room is completely dark now. Except for perhaps one soft light.The world outside is gone. Quiet. Look at your bed now.The chaotic pile is gone. Everything has been sorted. Acknowledged.And put in its proper place. Your bed is clear. Inviting.Peaceful. The room is organized. And calm.Every drawer is closed. Every closet door shut. Every worry has been given attention.And then put away until tomorrow. Feel the profound sense of order and peace that comes from having everything in its place. Nothing is chaotic anymore.Nothing is tangled or out of control. You have acknowledged every concern with care. And put it where it belongs.Not ignored. Not dismissed. But organized.And contained. Your mind is quiet now. There's nothing spinning.Nothing churning. Nothing demanding your attention. Like a room where all the laundry has been sorted and put away.Your mind is peaceful and ordered. Your breathing is slow and natural. Your body sinks into the mattress. Supported and comfortable. The last thoughts in your mind are simple, peaceful ones. The satisfaction of work completed.Of order restored. Of everything in its proper place. The worries will be there tomorrow if you need them. Organized and ready. But tonight, you are at peace. Everything is sorted. Everything is put away. Everything is exactly where it should be. Your nervous system recognizes this order.This peace. And it continues to shift deeper into rest mode. Let your breathing remain slow and easy.And let your body sink completely into the comfort of your bed. Sleep now. Sleep deeply. Sleep well.