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Sleep & Settle:
A 4-Week Breathing Practices Series for Sleep and Nervous System Reset
Meets Monday & Thursday: January 12th to February 5th 7:30-8 pm EDT
Class Testimonial: "I slept so well for the first time in weeks! Thank you.” ~OG
If your sleep feels light, broken, or elusive, and your nervous system hasn’t fully relaxed since the holidays, this gentle breathing practice series offers a place to settle.
This is slow, grounding pranayama (breathwork) that anyone can learn easily.
It's designed to support sleep, calm the mind, and soothe the nervous system from the inside out.
By meeting twice a week for four weeks, you can begin to incorporate these simple practices into your daily life.
Woman doing Alternate Nostril Breathing, a practice that helps balance the two hemispheres of the brain and hormones, while creating a feeling of deep peace and a calm mind.
What This Class Is
Sleep & Settle is a live, guided breathing practice (pranayama) series for sleep, focused on:
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Calming an overactive nervous system
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Supporting deeper, more restorative sleep
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Helping your body remember how to rest
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Supporting you to integrate these practices
Each session offers simple, accessible breathing practices you can return to at night, during wake-ups, or anytime your nervous system feels unsettled.
A woman doing gentle breathing practices (pranayama) for sleep and nervous system support.
What to Expect
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Gentle, classical pranayama for sleep and nervous system regulation
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Slow pacing, clear guidance, no strain
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Space to slowly improve your sleep
No experience with breathwork or pranayama is required.
Testimonial: I have struggled with sleep for many years, and was both excited and a bit nervous to join Belinda's Fall Nervous System Reset, as I am a beginner to Ayurveda. Belinda put me at ease right away. She is an excellent teacher who meets people where they are. The breathwork and other techniques were a bit uncomfortable at first. Once they worked, I was committed to the journey. While having a daily practice felt like it might be a bit much for me at first, I am grateful, as it really provided the reinforcement to put in place effective new habits for my sleep. I highly recommend this class and Belinda as a practitioner. ~LR
Class Details
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Dates: January 12 – February 6
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Schedule: Twice weekly, Monday & Thursday, 7:30-8 pm EDT
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Length: 30 minutes per session
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Format: Live online (no recordings)
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Suitable for: Women 40+, sensitive nervous systems, light sleepers seeking natural sleep support
A woman feeling calm after settling her nervous system with breathing practices.
Sleep & Settle:
A 4-Week Breathing Practices & Pranayama Series for Sleep and Nervous System Reset
A woman taking time to do breathing practices for better sleep and a soothed nervous system.
Sleep and Settle
$47 (2 weekly sessions for 4 weeks, 30 min each evening at 7:30 pm EDT)
Meets:
Mon. 1/12, Thurs. 1/15
Mon. 1/19, Thurs. 1/22
Mon. 1/26, Thurs. 1/29
Mon. 1/2, Thurs. 2/5
Testimonial: I got 1 hour of deep sleep last night!!!! That’s a record for me! Yahoo! Thank you! ~MR
Still not sure:
$10 (a single-session drop-in that can be applied to the full series price)
Meets: Mon. 1/12
Classes are not recorded to create a safe, contained space for participants. The rhythm of twice-weekly classes helps support you in implementing these practices into your life for better sleep.
If you are struggling financially, but feel drawn to this class, please email me to discuss a reduced cost.
Belinda Baer, founder of Wise Woman Ayurveda, will lead this series.
This Class Is For You If…
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Your sleep feels fragile or inconsistent
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You have difficulty falling asleep or waking between 2-4 am
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You feel tired but wired
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You want nervous system regulation without pushing or effort
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You’re craving a gentle rhythm to anchor your evenings or week
FAQs
Is this gentle breathwork?
Yes. This series focuses on slow, grounding breathing practices rooted in classical pranayama, specifically chosen to support sleep and calm the nervous system.
There is no fast breathing or intensity. Each practice is designed to feel safe, soothing, and accessible, especially if your nervous system feels sensitive or overactive.
Do I need prior experience with pranayama or breathwork?
No experience is required.
All practices are taught clearly and gently, with options to modify or simply listen if needed. This class is suitable for both beginners and those familiar with breath-based practices who seek a slower, more restorative approach.
Can these breathing practices help with menopause-related sleep issues?
Many women find that nervous system–focused breathing practices are especially supportive during perimenopause and menopause, when sleep can feel lighter, more disrupted, or harder to return to after waking.
While this is not a medical treatment, the practices offered are designed to calm the stress response and support the body’s natural ability to rest.
What if I miss a session?
Because this is a live, nervous-system–centered experience, sessions are not recorded.
If you miss a class, you’re encouraged to return to the breathing practices you’ve already learned and rejoin the next live session when you’re able. Many participants find that even partial attendance offers meaningful support, although regular attendance helps to establish a daily practice.
Why aren’t the sessions recorded?
This series is intentionally live and unrecorded to create a felt sense of presence, safety, and simplicity.
Knowing you don’t need to “catch up” or keep up with recordings allows the nervous system to soften and receive the practice as it’s meant to be experienced, in real time.
When does the class meet?
Classes meet Monday and Thursday evenings from 7:30–8:00 pm Eastern Time (ET).
Each session is 30 minutes and designed to fit gently into your evening without feeling like another obligation.
What do I need to participate?
Just a quiet space where you can sit or lie down comfortably.
You may wish to have a blanket, pillow, or eye covering nearby, but nothing special is required.
Is this a fitness-style breathwork class?
No. This is not performance-based or physically demanding.
The focus is on regulation, rest, and support, not achievement or pushing limits.
Is this right for me if my sleep issues are mild, or come and go?
Yes. You don’t need severe insomnia to benefit.
This series is well-suited for women whose sleep feels fragile, inconsistent, or easily disrupted, especially during times of stress, transition, or hormonal change.
Can I join if I feel anxious or easily overstimulated?
Yes. The pacing, language, and practices are intentionally chosen for sensitive nervous systems. You’re always invited to pause, rest, or simply listen.
Still unsure?
If you’re feeling drawn to more rest, steadiness, and support, but not another thing to “do,” this class was created with you in mind.
Needing more support for your nervous system?
Athreya Herbs offers great Ayurvedic products for sleep support.
For 15% off your Athreya purchase use code wisewomanayurveda at the checkout.
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Ksheerabala Oil - an oil cooked with herbs for soothing the nervous system and promoting good sleep
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Brahmi Ghee - Add some Brahmi ghee to a warm cup of milk with cardamom to help calm the nervous system
Always check with your doctor or healthcare provider before starting new herbs
Some of the links on this website are affiliate links. If you click on the link and purchase the item, I will receive an affiliate commission at no extra cost to you. All opinions remain my own. Thank you for supporting this free content! This website provides general information and discussions about health and related subjects. The information and other content provided in this blog, website, or in any linked materials are not intended and should not be considered, or used as a substitute for, medical advice, diagnosis, or treatment.
Wanting more?
Try Daily Practices: A Gentle Ayurvedic Morning Rhythm
Start your day in rhythm with this calming Ayurvedic mini class designed for women 40+ who crave more ease, clarity, and balance in their mornings. This standalone program offers a beautiful introduction to dinacharya, the traditional Ayurvedic approach to daily self-care.
