11 Ayurvedic Evening Rituals for Better Sleep Than Melatonin

7. Breathing & Guided Relaxation: Ten Minutes to Calm Cortisol

What it is: Short evening breathwork and guided relaxation exercises—simple pranayama, progressive muscle relaxation, or guided imagery—to lower stress hormones. Why it helps: Slower breathing reduces sympathetic activity and cortisol, shifting physiology toward the rest-and-digest state needed for sleep. How to do it: Try a 10-minute sequence: 1) sit or lie comfortably, 2) breathe 4 seconds in, 6–8 seconds out for ten cycles, 3) follow with a five-minute guided body-scan relaxation. Use an app or recorded Yoga Nidra script if you prefer verbal guidance. Keep lights low and use a blanket to help the body feel safe and warm. Best for which dosha: Vata benefits most from slow, steady practices that settle the mind. Pitta gains from cooling breath patterns and grounding imagery. Kapha can add light movement beforehand if feeling overly drowsy. Safety notes: For people with severe asthma or certain heart conditions, modify breath lengths and consult a clinician. Pregnant readers can practice gentler breathing and avoid breath retention techniques. Stop any practice that causes dizziness or lightheadedness.