7-day program
Sleep
A week of slower exhales.
Seven evenings, two patterns. 4-7-8 stretches the exhale to nudge the parasympathetic system. Resonant smooths the wave when 4-7-8 feels too steep.
Use last thing, lights low, phone face down. Five minutes is the dose. If you fall asleep mid-session, the player will quietly finish on its own.
Don't worry about doing it right. The shape of the breath is the work. Stick to the same time of night if you can.
No tracking, no streaks here yet. Just a path. Save the link if you want to come back to day 2 tomorrow.
Lights down. Just listen.
Notice how the count feels now versus day 1.
Last one. Keep the habit if it served you.