Dr. Rebecca Robbins

And I do one breathing exercise and I don't set an alarm, but I just kind of do it until I feel like I've gotten rid of that busy mind, you know, that has served me so well over the course of the day. And sometimes that's five times on busier, more stressful days. Sometimes that's seven rounds of this, but it's the military breathing technique. So I breathe in through my nose for a count of four.

I hold for seven. And then I exhale, purse my lips for eight. And those times are longer than you think, right? The seven and the eight really like you're kind of fighting for the breath at the end. And that's the benefit of that technique. It restricts and restrains the breath and can help calm the heart rate and calm your mind.

I hold for seven. And then I exhale, purse my lips for eight. And those times are longer than you think, right? The seven and the eight really like you're kind of fighting for the breath at the end. And that's the benefit of that technique. It restricts and restrains the breath and can help calm the heart rate and calm your mind.

I hold for seven. And then I exhale, purse my lips for eight. And those times are longer than you think, right? The seven and the eight really like you're kind of fighting for the breath at the end. And that's the benefit of that technique. It restricts and restrains the breath and can help calm the heart rate and calm your mind.

And now while I'm doing that, thoughts are flying in because of course, what I forgot to do or I need to do. And I come back to this idea of, no, not now. Now is my time. I've done things for my students, my partner, my kids all day. And now is my time to restore and relax. And if anything, any thoughts are still fighting to the surface, I write those down at my nightstand.

And now while I'm doing that, thoughts are flying in because of course, what I forgot to do or I need to do. And I come back to this idea of, no, not now. Now is my time. I've done things for my students, my partner, my kids all day. And now is my time to restore and relax. And if anything, any thoughts are still fighting to the surface, I write those down at my nightstand.

And now while I'm doing that, thoughts are flying in because of course, what I forgot to do or I need to do. And I come back to this idea of, no, not now. Now is my time. I've done things for my students, my partner, my kids all day. And now is my time to restore and relax. And if anything, any thoughts are still fighting to the surface, I write those down at my nightstand.

So I've done the four, seven, eight technique. And then I mosey into my bed. I read a couple pages in a book and I do progressive muscle relaxation. I clench and release every muscle group starting from the toes and I inhale, clench, and then exhale, release. And I really kind of add on to that something, like something that I'm letting go, heaviness or a thought that's not serving me.

So I've done the four, seven, eight technique. And then I mosey into my bed. I read a couple pages in a book and I do progressive muscle relaxation. I clench and release every muscle group starting from the toes and I inhale, clench, and then exhale, release. And I really kind of add on to that something, like something that I'm letting go, heaviness or a thought that's not serving me.

So I've done the four, seven, eight technique. And then I mosey into my bed. I read a couple pages in a book and I do progressive muscle relaxation. I clench and release every muscle group starting from the toes and I inhale, clench, and then exhale, release. And I really kind of add on to that something, like something that I'm letting go, heaviness or a thought that's not serving me.

And then I say a prayer and I go to sleep. And it doesn't happen every night, but that's my ritual. And I use the word ritual purposefully because you want to cultivate a ritual. A ritual is something you do every time. And so it's thoughtful. It's, you know, one, two, three, boom, sleep is next.

And then I say a prayer and I go to sleep. And it doesn't happen every night, but that's my ritual. And I use the word ritual purposefully because you want to cultivate a ritual. A ritual is something you do every time. And so it's thoughtful. It's, you know, one, two, three, boom, sleep is next.

And then I say a prayer and I go to sleep. And it doesn't happen every night, but that's my ritual. And I use the word ritual purposefully because you want to cultivate a ritual. A ritual is something you do every time. And so it's thoughtful. It's, you know, one, two, three, boom, sleep is next.

For you listening, what are the three things that you can do tonight and tomorrow night and really institute as your ritual? that you can ideally also take on the road when you travel. And be diligent. Try to do those every single night because then what the brain starts to understand is what comes next to sleep.

For you listening, what are the three things that you can do tonight and tomorrow night and really institute as your ritual? that you can ideally also take on the road when you travel. And be diligent. Try to do those every single night because then what the brain starts to understand is what comes next to sleep.

For you listening, what are the three things that you can do tonight and tomorrow night and really institute as your ritual? that you can ideally also take on the road when you travel. And be diligent. Try to do those every single night because then what the brain starts to understand is what comes next to sleep.

Let's know.

Let's know.

Let's know.