A breathing routine for bedtime
Get into bed, dim the screen and set your phone face up on the pillow or bedside table where you can see the circle without lifting your head. Turn the sound off if you share a room. Follow the 4-7-8 pattern for four to eight rounds, then let your breathing go back to normal and close your eyes. Many people find their attention drifts before the rounds are over, which is the point. A consistent bedtime, a cool dark room and no bright screens in the last half hour help more than any single technique.
Breathing exercises are a relaxation aid, not a treatment. If you feel dizzy, go back to normal breathing.
Breathing for sleep
Fall asleep with slow guided breathing. Uses the 4-7-8 pattern with a soft tone you can turn off, and a dim full-screen circle for bedtime.
FAQ
Can I use this in the dark?
Yes. Go full screen: the circle is soft and dim, and you can turn the tone off.
What if I still cannot sleep?
Many sleep experts suggest getting up after about 20 minutes awake and doing something calm in low light until you feel sleepy. If poor sleep goes on for weeks, see a doctor.
Is this medical advice?
No. It is a relaxation tool. If anxiety or sleep problems are frequent, talk to a health professional.