All breathing and sleep sessions
The full library, newest first. Every practice states its length and its pattern before anything else, and every hold is optional.
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 practice
4-7-8 Wind-Down Breath: Five Minutes Before Sleep
The 4-7-8 pattern gives more than half of every cycle to the exhale, and the exhale is the half that leans on the parasympathetic branch of the nervous system.
Times shown are the recommended length of the practice, not a maximum. Stopping early is always allowed and is not a failure of the technique.