Doctor-led winter sleep retreat · Sand Valley, Wisconsin
The Art and Science of Better Sleep
Understand your sleep. Calm your nervous system. Reclaim your rest.
- February 19 to 21, 2027
- Friday evening to Sunday afternoon
- Sand Valley, Rome, WI
Spots are limited. The waitlist gets first access and early-bird pricing.
- Led with a sleep physician
- From the hosts of Sand Valley's annual Elemental Wellness Retreat
- The Breathwork Channel, 32K+ subscribers
Sound familiar?
If your nights aren't working, this weekend is for you
Wired at midnight?
Your body is exhausted but your mind won't switch off. You'll learn how your circadian rhythm works, how to reset it with light and timing, and breathing that brings your nervous system down for the night.
Awake at 3 a.m.?
You fall asleep fine, then you're staring at the ceiling. You'll learn what happens across the stages of sleep, why 3 a.m. waking happens, and what to do in the dark when it does.
Exhausted no matter how long you sleep?
Eight hours in bed and still running on empty. You'll learn how stress, caffeine, alcohol, screens and training show up in your nights, and when tiredness is a reason to see a doctor.
Why a sleep retreat
Sleep is the foundation everything else is built on
Your energy, your mood, your focus, your body composition and how long you stay healthy all run on sleep. Yet most of us were never taught how it actually works, or what to do when it stops working.
This weekend changes that, by putting the science and the practice in the same room. A sleep physician explains what happens when you sleep and what gets in the way. Two breathwork teachers give you practical tools to calm your nervous system so your body can rest. And all of it happens in the winter quiet of Sand Valley's dunes and pines, far from your usual routine.
The science
with Dr. Rebecca Romana, sleep physician and pulmonologist
- How your circadian rhythm works, and how to reset it with light, timing and daily habits
- What happens across the stages of sleep, and why waking at 3 a.m. happens
- How stress, caffeine, alcohol, screens and training affect your nights
- When a sleep problem is a habit to change, and when it's a reason to see a doctor
The practice
with Jesse Coomer and James Stewart of The Breathwork Channel
- How breathing and the nervous system shape how easily you fall and stay asleep
- Breathing techniques you can use tonight and every night after
- A wind-down routine you practice together until it's yours
- Guided rest with yoga nidra, so your body learns what letting go feels like
The weekend
What you'll experience
Guided breathwork
Practical techniques from Jesse and James that calm your nervous system so your body can rest.
Yoga nidra
Deep, guided rest that teaches your body what letting go feels like.
Morning light sessions
Set your body clock with light at the right time of day, one of the strongest signals it has.
Sauna, cold plunge optional
Warmth in the winter quiet. The cold plunge is there if you want it, never required.
Open Q&A with a sleep doctor
Bring your questions about your own nights to Dr. Rebecca Romana.
Take home
What you'll leave with
A custom 30-day sleep plan
Built around your life, your schedule and your nights, so the weekend keeps working after you're home.
A wind-down routine you've already practiced
Not a handout. A routine you've done enough times that it feels like yours.
Breathing techniques for tonight
Simple tools you can use tonight and every night after, in bed, in the dark, without an app.
Confidence in your own sleep
A clearer understanding of what your sleep is doing, and what to do when it goes sideways.
February 19 to 21, 2027, at Sand Valley
Tickets aren't on sale yet. Join the waitlist to hear first and get early-bird pricing.
Join the waitlistYour guides
A sleep doctor and two breathwork teachers
Dr. Rebecca Romana
Sleep physician and pulmonologist
Dr. Romana teaches the science of sleep: what happens across the night, what gets in the way, and when a sleep problem needs a doctor. She also leads open Q&A, so you can ask about your own nights.
Jesse Coomer
Founder, The Breathwork Channel
Author of The Language of Breath (North Atlantic Books) and Faculty Chair of the Language of Breath School. A college English professor for 11 years, Jesse now teaches breathwork full time, including to police, fire and EMS through Breathwork//Tactics.
More about Jesse →
James Stewart
Co-host, The Breathwork Channel
Born in Australia and based in Chicago, James leads breath training with veterans at the VA and teaches the channel's Breathwork for Beginners series.
More about James →Jesse and James host Sand Valley's annual Elemental Wellness Retreat. This winter they're joined by a sleep doctor.
The research
Why breathing belongs in a sleep retreat
Slowing your breathing to around five or six breaths a minute shifts your nervous system toward its "rest and digest" side. Studies link that shift to falling asleep faster and sleeping better, and the benefits build with regular practice. That's why the weekend is about building a routine, not a one-night trick.
Slow breathing before bed helped people with insomnia
People with insomnia practiced slow, paced breathing (about six breaths a minute) for 20 minutes before bed. They fell asleep faster, woke less often and spent less of the night awake.
Tsai HJ et al. Psychophysiology, 2015;52(3):388-396. Read the study
15 minutes a night for a month beat scrolling
Healthy adults did 15 minutes of slow-paced breathing each evening, or 15 minutes of social media, for 30 days. The breathing group reported better sleep quality and had higher vagal activity overnight.
Laborde S et al. J Clin Med, 2019;8(2):193. Read the study
More studies and free guided sessions: breathing exercises for sleep.
The setting
Winter quiet at Sand Valley
Sand Valley sits among the dunes and pines of central Wisconsin. In February it's snow-covered, still and dark early, which makes it a good place to reset your body clock and practice resting.
- Madisonabout 2 hours
- Milwaukeeabout 3 hours
- Chicagoabout 4 hours
- Twin Citiesabout 3.5 hours
February 19 to 21, 2027 · Spots are limited
Join the waitlist
Tickets aren't on sale yet. Add your name and you'll be first in line when they are.
- Join the waitlistName and email. It takes 20 seconds.
- Hear firstWe email you before tickets go public, with early-bird pricing and the full schedule.
- Decide thenNo payment and no commitment until you choose to book.
Reserve your place in line
Questions
When is the retreat?
February 19 to 21, 2027, from Friday evening to Sunday afternoon.
Where is it?
Sand Valley, in Rome, Wisconsin, among the dunes and pines of central Wisconsin. It's about two hours' drive from Madison and roughly four from Chicago or the Twin Cities.
How much does it cost?
Pricing will be announced when tickets open. People on the waitlist hear first and get early-bird pricing.
What's included, and where do I stay?
Full details on lodging and what's included come out with ticket information, and the waitlist gets them first.
Who is this for?
Anyone whose nights aren't working: trouble falling asleep, waking at 3 a.m., or waking up tired. It's also valuable for coaches, breathworkers and other practitioners who want to understand sleep and know when to refer a client to a doctor.
Do I need any breathwork experience?
No. Everything is taught from the ground up, and every practice can be adjusted to where you are.
Do I have to do the cold plunge?
No. The sauna is there for everyone and the cold plunge is optional.
Is this medical treatment for a sleep disorder?
No. This is an educational retreat, not a substitute for medical care. If you suspect a sleep disorder such as sleep apnea or chronic insomnia, please see your own physician. Part of the weekend is learning when a sleep problem is a reason to see a doctor.
Does joining the waitlist commit me to anything?
No. It's free and just puts you first in line. We'll email you when tickets open and you can decide then.
An educational retreat, not a substitute for medical care. If you suspect a sleep disorder, please see your own physician.
Sand Valley sleep retreatJoin the waitlist