The 4–7–8 Breathing Method
At the heart of my evening routine is a simple but powerful technique known as the 4–7–8 breath. It’s wonderfully accessible with no equipment, no apps, you just lie down, take a breath and allow yourself a few minutes of calm.
Here’s how it works:
- Inhale gently through the nose for 4 seconds
- Hold the breath for 7 seconds
- Exhale slowly through the mouth for 8 seconds
This pattern helps quieten the mind, slow the heart rate and guide the nervous system out of “stress mode.” Over time, the body begins to recognise the sequence as a signal to soften and let go. For me, it creates an almost immediate sense of clarity and calm, and it’s one of the simplest ways to prepare the body for sleep.
Aromatherapy to Deepen Relaxation
Alongside the breathing, I use the Aromatherapy Associates Deep Relax oil, a blend I’ve loved for years. Its key ingredients are beautifully grounding:
- Sandalwood – calming, warm and ideal for emotional stillness
- Vetiver – deeply earthy and known as a natural sedative, helping the mind and body settle more easily into rest
When I get home from work, I place a few drops of the Deep Relax oil into my diffuser. As it gently fills the room, it creates an atmosphere that naturally encourages me to slow down. I do this as soon as I walk through the door, giving the scent time to fill the space while I unwind from the day. By the time I’m ready for bed, the room feels like a soft cocoon of calm.
I also keep a small pulse-point roller, which I apply to my wrists and neck. Particularly after a challenging day or when I’m travelling and don’t want to bring the diffuser with me. It’s a simple, portable way to carry that same sense of comfort wherever I go.
Creating Your Own Evening Ritual
Your routine doesn’t have to look exactly like mine; the beauty of an evening ritual is that you can tailor it entirely to you. Different scents resonate with different people, so it’s worth exploring what feels soothing for your body and mind.
You might prefer something more uplifting or comforting, such as:
- De-Stress Muscle Oil – which contains lavender. It’s one of my personal favourites; I even have a lavender room spray at home. Lavender is widely associated with relaxation and can help ease tension.
- De-Stress Mind Oil – which includes camomile, a beautifully gentle ingredient known for reducing anxiety and calming the thoughts.
You can pair your chosen scent with gentle breathing, soft lighting, a warm bath, light stretching, journaling, or simply a few quiet minutes without screens. Whatever helps you transition from the pace of the day into a slower, more restful evening.
Small, consistent practices often have the biggest impact. If you’ve been feeling overstimulated, struggling to switch off at night or simply wanting a gentler way to end the day, experimenting with these little rituals can be a lovely place to start.
If you’d like help choosing the right aromatherapy blend or want a demonstration of the breathing technique, please feel free to come and see me. I’m always happy to help.
Here’s to calmer evenings and more restful nights.
