Understand what helps.

Short, sourced articles on breathing, sleep and calm, around the sessions in SimpleDay.

• The physiological sigh: one minute to come back down

  Two breaths in through the nose, one long breath out through the mouth. What the physiological sigh is, how to do it, and what research says about it.

  3 min read →

• Awake at 3 am: how to get back to sleep

  Waking in the night is common. What helps you drift off again, and what keeps you awake, according to sleep guidance.

  4 min read →

• Write it down before bed: emptying your head onto paper

  Five minutes of writing tomorrow’s to-do list before bed helped people fall asleep faster in a sleep-lab study. Here is why, and how to try it.

  3 min read →

• A longer out-breath: the simplest way to let go

  Four seconds in, six seconds out. Why a longer out-breath helps you let go, how to practise it, and what the research says.

  3 min read →

• Jaw, neck, shoulders: letting go of tension you didn’t know you held

  We clench our jaw and lift our shoulders without noticing. A three-minute way to unclench, and what the research says.

  3 min read →

• Come back here: your five senses, one at a time

  When your thoughts are going in circles, come back to what you can see, hear and touch. How to do it in two minutes, and what the research says.

  3 min read →