5 Minutes of Deep Breathing Before Sleep

Chronic stress is an underestimated driver of high cholesterol. Cortisol directly stimulates the liver to produce more LDL — and no amount of dietary improvement fully compensates for chronically elevated stress hormones.

Diaphragmatic breathing (belly breathing) activates the parasympathetic nervous system within minutes, measurably reducing cortisol and heart rate.

How to do it:

1. Lie down or sit comfortably
2. Inhale slowly through your nose for 4 counts — feel your belly rise
3. Hold for 2 counts
4. Exhale slowly through your mouth for 6–8 counts
5. Repeat for 5 minutes

Studies show that consistent practice over 4 weeks reduces morning cortisol levels, improves sleep quality, and lowers perceived stress scores. (American Journal of Cardiology)

💡 Stack it with the sleep habit — do your breathing immediately after getting into bed, before reaching for your phone.