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Calm and clear

Stress, sleep and focus

Slow breathing and gentle movement shift the body out of alert mode. Practised regularly, this lowers resting blood pressure, quiets a racing mind at bedtime and makes falling asleep easier.

30 min sessionYoga₹450

Book this as a normal Letzmov session — we preset the type and length for you.

What a session looks like

  • 5 minSettling: posture, breath awareness.
  • 15 minGentle seated and standing yoga linked to the breath.
  • 10 minGuided relaxation and a wind-down routine you can repeat.

The exercises

Your trainer adapts every one of these to you — here is what to expect and how to practise between sessions.

01

4-6 breathing

A longer exhale is the fastest reliable way to calm the nervous system.

  1. 1.Sit tall, shoulders relaxed.
  2. 2.Breathe in through the nose for four counts.
  3. 3.Breathe out through the nose for six.
  4. 4.Keep the rhythm easy, never strained.

How much · 5 minutes, or 10 breaths before bed.

Tip · If six counts feels long, do 3-in and 5-out and build up.

02

Seated side bend

Opens the ribs so breathing feels fuller.

  1. 1.Sit tall, one hand on the chair seat.
  2. 2.Reach the other arm overhead.
  3. 3.Lean gently away from that hand.
  4. 4.Breathe into the stretched side, then swap.

How much · 3 breaths each side, twice.

Tip · Keep both sitting bones on the chair so the stretch stays in the ribs.

03

Neck release

Loosens where stress physically collects.

  1. 1.Sit tall and drop one ear towards the shoulder.
  2. 2.Let the opposite hand hang heavy.
  3. 3.Hold and breathe slowly.
  4. 4.Come back to centre and swap.

How much · 20–30 seconds each side.

Tip · Never roll the head backwards in a full circle.

04

Legs-up rest

Eases tired legs and signals the body to switch off.

  1. 1.Lie on your back with your lower legs on a chair seat.
  2. 2.Knees and hips at right angles.
  3. 3.Rest your hands on your belly.
  4. 4.Stay for five minutes, breathing slowly.

How much · 5 minutes in the evening.

Tip · Skip this if getting to the floor is hard — a recliner works nearly as well.

05

Body scan before sleep

Moves attention away from a busy mind and into the body.

  1. 1.Lie in bed with lights off.
  2. 2.Bring attention to your feet and let them soften.
  3. 3.Move slowly up the body, part by part.
  4. 4.If the mind wanders, return to the last part you remember.

How much · Nightly, 5–10 minutes.

Tip · Don't try to fall asleep — just do the scan; sleep tends to follow.

A typical week

  • Two coached sessions a week, ideally late afternoon or evening.
  • Five minutes of 4-6 breathing every morning.
  • The body scan every night for two weeks — that's how the habit forms.
  • A short daytime walk; daylight is what fixes the sleep cycle.

Tips that make the difference

  • Keep the same wake-up time every day, even after a bad night.
  • Screens and bright light in the hour before bed undo the practice.
  • Caffeine after 2pm stays in an older body far longer than it used to.
  • If you snore heavily or wake gasping, tell your doctor before blaming stress.

Stop and get advice if

  • Breathing exercises make you dizzy — return to normal breathing and sit still.
  • Any pose causes pain rather than a stretch.
  • Sleep problems persist for more than a month despite the routine.

Every movement has a seated version if standing is tiring.

This page is general information, not medical advice. Speak to your doctor about your own situation, and share their advice with your trainer.

Other programmes

  • Steady & balanced

    Balance, foot strength and confident walking, practised in small steps every session.

  • Everyday strength

    Supervised resistance work for the movements daily life asks for — standing up, carrying, reaching.

  • Gentle joints

    Low-impact mobility and breathing that eases stiff hips, knees, shoulders and backs.