It begins with a breath.
This morning, I'm writing from bed.
Coffee in hand, laptop open, pillows behind my back.
The girls have left for school, and after a long day yesterday, ending with our Northern Breath gathering, I decided this was exactly where I wanted to begin my Thursday.
Not because I couldn't get up and sit at my desk.
But because I could choose not to.
And that got me thinking about rest.
How we make room for it. How easily we postpone it. And how often we think of rest as something we have to earn.
A room of our own
Our surroundings have a remarkable influence on how we feel, how we breathe, and how well we rest.
The light in our bedroom. The temperature. The sounds around us. Even what and when we eat.
All these small things can influence how well we sleep.
And while much of this may seem obvious, there is something worth remembering:
Our bodies are constantly responding to the environments we create for them.
Light helps regulate our internal clock. A comfortably cool bedroom can support sleep. Noise can interrupt it, even when we don't fully wake up.
And perhaps most importantly, our bodies need an opportunity to settle.
This is something I return to again and again in my work with Northern Breath.
The connection between our breath, our nervous system, and our ability to find moments of calm in the middle of everyday life.
Because sometimes, even when everything around us is quiet, we are anything but.
Before sleep comes the breath
We often think of breathing as something that simply happens.
And of course, it does.
But the way we breathe can also influence how we feel.
When we're stressed, worried or rushing through our days, our breathing can become quicker, shallower or less regular.
And sometimes we carry that same breathing pattern into bed.
Our body may be lying down, but our mind is still running through tomorrow's responsibilities, unfinished conversations and everything we haven't managed to do.
This is where a little awareness can make a difference.
Slow, comfortable breathing can help support the body's natural relaxation response.
Not by forcing ourselves to sleep.
But by giving ourselves an opportunity to settle.
We cannot force rest. But we can create the conditions that welcome it.
And sometimes that begins with a single conscious breath.
Small things that make a difference
Better sleep doesn't necessarily require dramatic changes.
Sometimes it's about paying attention to a few simple things.
Light.
Our bodies respond to the natural rhythm of day and night. Darkness in the evening and daylight in the morning help support our internal clock.
Here in Tromsø, above the Arctic Circle, we experience something quite extraordinary. For several weeks each winter, the sun never rises above the horizon. Our days are reduced to a few hours of twilight, and the distinction between day and night becomes less obvious.
It makes me particularly aware of how important light is to our daily rhythm. Getting outside during those precious daylight hours, even when the sun itself is nowhere to be seen, becomes a small but meaningful habit.
Temperature.
A slightly cooler bedroom can make sleeping more comfortable. There isn't one perfect temperature for everyone, so find what works for your body.
Sound.
Some of us need silence. Others sleep better with a little consistent background sound. The important thing is reducing disturbances that interrupt our rest.
Food.
A heavy meal just before bedtime may make sleep uncomfortable, while going to bed hungry can be distracting. Again, it's about finding a balance.
And then there is the one thing we carry with us everywhere.
Our breath.
A little breathing practice before bed
Tonight, before you fall asleep, try giving yourself a few minutes without your phone, a podcast or another distraction.
Lie comfortably.
Allow your shoulders to soften.
Relax your jaw.
Place one hand on your abdomen if you like.
Breathe gently in and out through your nose, if comfortable.
Notice the movement of your belly and lower ribs.
Allow each exhale to be soft and unhurried.
Continue for a few minutes.
You don't need to count.
You don't need to achieve anything.
And you certainly don't need to breathe perfectly.
Simply notice what happens when you give yourself permission to slow down.
If your thoughts wander, let them.
Return to the next breath.
And the next.
Rest is not a reward
Perhaps this is what I wanted to remind myself of this morning.
We don't always have to wait until everything is finished before allowing ourselves to rest.
There will always be another email.
Another responsibility.
Another thing asking for our attention.
And with November bringing darker days, changing weather and the busy holiday season ahead, perhaps it's worth becoming a little more conscious of how we use our energy.
Our intention at Northern Breath this month is SHAPE.
And that includes shaping the small habits that support the way we want to live.
The way we begin our mornings.
The way we end our evenings.
The way we respond to our own needs.
Sometimes shaping our lives means taking action.
And sometimes it means choosing to do a little less.
This morning, it meant coffee, a laptop and a few extra hours beneath the duvet.
And I couldn't think of a better place to be.
N.B. – Note to self. Breathe.
With love,
Lene
Northern Breath — Your Breath. Your State. Your Life.
