Before Sleep
Gentle tools to help you wind down.
Interactive Breathing Exercise
Breathe Slow
Inhale 4 sec, exhale 6 sec, repeat.
5 minutes
4
inhale
Breathe in slowly for 4 seconds
Cycles completed: 0 | Time: 0:00
How to do it: Breathe in slowly for 4 seconds, then breathe out slowly for 6 seconds. Repeat this pattern 10 times, focusing only on your breath.
Do not perform these exercises while driving, operating machinery, or engaging in any activity that requires your full attention.
Use at your own discretion and responsibility.
Additional Night Tools
Name Three True Things
"I am sitting, I can feel my feet, I hear a sound."
2 minutes
How to do it: Notice and name three simple, true things about this moment. Keep them basic and present-focused. This grounds you in the here and now.
Plan Morning Contact
Decide who to message tomorrow.
1 minute
How to do it: Before you sleep, choose one person you'll reach out to tomorrow. It could be a simple 'good morning' text or checking in on someone you care about.
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