Ritual

Lavender pre-sleep breath ritual

When you want a pause before bed

A short breathing pause before bed, with or without lavender scent. Sit or lie comfortably and breathe gently, without holding your breath or forcing a rhythm.

Steps

Scent is optional

You do not need a lavender sachet. If you already know and tolerate the scent, you can put a closed sachet on a surface outside the bed. Leave it out entirely with fragrance sensitivity or discomfort. Do not use essential oil.

Find a comfortable position

Sit comfortably or lie in a position that suits you. Keep some light on if that feels better. Your phone can stay out of sight.

Breathe without holding

Let your breathing flow gently without forcing a deep breath. If comfortable, breathe in through your nose and out through your mouth. Counting is optional, with no number you must reach. Do not hold your breath.

Finish at your own pace

Continue only while the exercise feels comfortable. Return to normal breathing if counting does not suit you. A set number of breaths does not equal a fixed number of minutes. Put the sachet away if its scent bothers you.

Note

Leave out the sachet with a known reaction to lavender, plant dust or fragrance, or scent-triggered asthma. Less scent is not an allergy test. Keep the sachet and filling away from young children and pets. Stop if you feel dizzy or uncomfortable and return to normal breathing. Seek medical advice for persistent sleep problems.

Gentle breathing: NHS guidance