A slower breath, a shorter evening
Twelve breathing practices and nine sleep scripts, each one short enough to finish and paced so you know exactly where you are in the cycle. Choose a length, read the steps, and follow the count.
How much time do you have?
The rings above dilate on the 4-7-8 cycle. Press the centre to pause the animation.
Practices you can read tonight
Everything below is published and ready. Sessions unlock on a weekly schedule, so the library keeps growing after this page.
Sleep script
Progressive Limb Melt: A Ten-Minute Tension Release
Progressive relaxation works by contrast: you tense a group of muscles briefly, then let go, and the release is easier to feel than relaxation asked for directly.
Sleep script
The Night Train: Twenty Minutes in a Sleeper Car
Guided imagery works best when the scene has strong rhythm and no decisions.
Sleep script
Head-to-Toe Body Scan: Twenty Minutes Without a Task
A body scan is not a relaxation trick, it is a way of giving attention a slow, boring job so it stops rehearsing.
Breathing practice
The Extended Exhale Ladder: Doubling the Out-Breath
A one-to-two ratio between inhale and exhale is the simplest ratio in breath work and the easiest to remember when you are already tired.
Breathing practice
Belly Tide: Diaphragmatic Breathing With a Longer Exhale
Most adults breathe into the upper chest without knowing it, which keeps the diaphragm shallow and the neck and shoulder muscles doing work they were never meant to do all day.
Breathing practice
Box Breathing in Three Minutes: A Square to Hold On To
Box breathing draws four equal sides — in, hold, out, hold — and the symmetry is the whole trick.
Breathing is done awake. Sleep scripts are read until you stop.
Breathing practices
Each one names a pattern, a count and a posture before anything else, and tells you when to shorten it. Lengths run from three to ten minutes; the holds are optional throughout.
Sleep scripts
Progressive relaxation, body scans and single quiet scenes, written one slow breath per paragraph so the reading pace and the practice pace stay together. Ten to twenty minutes.
Everything on Healz is general information, not medical advice. Breathing exercises change heart rate and blood pressure — if you are pregnant or manage a heart, lung or blood-pressure condition, talk to a clinician before practising, and never hold your breath in or near water.