Nighttime anxiety is physiologically different from daytime anxiety. At night, the prefrontal cortex — the rational, perspective-taking part of the brain — goes partially offline as the brain prepares for sleep. This leaves the amygdala (threat detection) relatively more active, which is why problems that seemed manageable at 2pm feel catastrophic at 2am. Breathing exercises work especially well for nighttime anxiety because they bypass the (offline) rational brain and directly target the (overactive) limbic system.
For anxiety at bedtime: 4-7-8 breathing in a side-lying position. The combination of the extended breath-hold, long exhale, and fetal-adjacent position creates maximum parasympathetic activation. If racing thoughts persist, add humming on the exhale — the vibration stimulates the vagus nerve and gives the mind a sensory anchor that competes with the thought spiral.
For the 2am waking spiral: do NOT check the clock or your phone. The blue light and time awareness worsen anxiety. Instead, begin extended exhale breathing (inhale 4, exhale 8) immediately. Keep eyes closed. If you need a cognitive anchor, silently repeat 'in' on the inhale and 'out' on the exhale. The simplicity is intentional — complex techniques require cognitive engagement, which is counterproductive when you're trying to return to sleep. Within 5-10 minutes of sustained extended exhale breathing, most people either fall back asleep or reach a calm enough state that sleep follows naturally.