We wind down the same way every night
Most sleep advice asks you to overhaul your evening. We ask for fifteen minutes and one fixed order. When the sequence never changes, your body stops needing willpower and starts recognising the cue.
Still Birch grew out of a small breathwork studio in Malmö. After two winters of teaching the same evening class, the founders noticed the people who kept coming back were not the disciplined ones — they were the ones whose ritual had become boring, automatic, and safe.
The four steps, in order
- Step one · Settle
Lower the lights before you sit
Two minutes of doing nothing on purpose. Dim the room, put the phone in another room, and let the day be over.
- Step two · Breathe
Five minutes of slow four-counts
In for four, hold for four, out for six. A guide counts with you so you never have to watch a timer.
- Step three · Loosen
Four stretches, no floor required
Neck, jaw, shoulders, lower back. Slow enough to do in bed, gentle enough not to wake you up again.
- Step four · Rest
A body scan that fades to silence
The voice moves from your feet to your crown and then quietly stops. No closing chime to pull you back.
What the first week looks like
Nights one to three usually feel a little awkward — you are learning the order, and your mind wanders. That is expected. By night four or five most people stop thinking about the steps and just move through them.
We do not promise you will sleep like a child by Friday. We promise a calmer landing into the evening, repeated often enough that it becomes ordinary. Ordinary is the goal.
Start your practice