What is a good wind-down routine before bed?

Something gentle that relaxes body and mind together — a few easy supine stretches alternated with slow breathing, finishing in a restful pose. That's exactly what this 10-minute routine guides.

Do I have to finish the routine?

No — success here is relaxing, not finishing. Many people drift off partway through, and that's the point. There's no streak and nothing to complete.

Can I do this in bed?

Yes — it's designed to be done lying in bed with the lights low. The player uses a dim, low-stimulation screen for exactly that.

Workouts & Recovery · Recovery

10-minute wind-down

The flagship wind-down — done lying in bed, it interleaves gentle supine stretches with slow breathing so your body unwinds and your nervous system down-shifts together. Hug the knees in, take long exhales, ease the hips with a figure-4, settle into 4-7-8 breathing, then rest with your legs up the wall. The screen stays dim, the pace is slow, and there's no pressure to finish — drifting off is the goal.

Moves: 5
Length: ≈ 8 min
Level: All levels

Also known as wind down routine, evening routine to relax, bedtime wind down.

How the session works

1Get into bed or onto a soft surface near a wall, lights low.
2Press start. The app alternates a gentle stretch with a breathing segment.
3Let everything be easy — releases, not efforts — and slow your exhales.
4It runs 5 to 15 minutes; if you fall asleep before the end, that's a win.

The moves

Knees to chest40s
Hug your knees in and let your low back round and soften.
Extended-exhale breathing75s
Breathe in gently, then make the exhale long and slow — out longer than in.
Supine figure-440s · each side
Thread the arms through and pull the back thigh toward your chest.
4-7-8 breathing75s
In for 4, hold for 7, out for 8 — slow and gentle.
Legs up the wall150s
Let the legs rest up the wall, arms soft, and simply breathe.

What it's good for

Unwinds body and mind together — stretch and breath in one session.
Done entirely in bed, gently, with no pressure to finish.
Long exhales and a legs-up-the-wall rest help you down-shift toward sleep.

The evidence. Gentle stretching and slow, long-exhale breathing before bed have reasonable support for relaxation and easier sleep onset by lowering bedtime arousal; they aren't a cure for insomnia.

Safety

Move within a comfortable range — these should feel like a release, not a stretch you brace through. Skip any pose that aggravates a back, hip, knee or neck issue.
It's fine to drift off before the end — there's nothing to finish. Stop if anything hurts, and check with a clinician if you're pregnant or recovering from injury or surgery.

Frequently asked questions

What is a good wind-down routine before bed?: Something gentle that relaxes body and mind together — a few easy supine stretches alternated with slow breathing, finishing in a restful pose. That's exactly what this 10-minute routine guides.
Do I have to finish the routine?: No — success here is relaxing, not finishing. Many people drift off partway through, and that's the point. There's no streak and nothing to complete.
Can I do this in bed?: Yes — it's designed to be done lying in bed with the lights low. The player uses a dim, low-stimulation screen for exactly that.

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Disclaimer. This guided session is low intensity and intended for healthy adults, but it is not medical advice. Move within a comfortable range, stop if anything hurts, and check with a clinician first if you're pregnant, recovering from injury or surgery, or managing a heart, joint or blood-pressure condition. FitHQ may earn a commission on purchases made through links on this page.