Lamp Before Sleep

Breathing · Breathing guide

Let the day end on a long, quiet out-breath.

Pick a pattern: 4-7-8, box, or coherent. Pick one, three or five minutes. Press Breathe when you are ready. The glow swells as you breathe in, rests full while you hold, and shrinks slowly as you let go. A few words beneath it tell you where you are. If a hold feels long, you can breathe out a little early; the glow will catch up. Each round the page grows a little darker, like a bedside lamp turned down. A soft chime can mark each out-breath, if you like. When the last breath ends, there is nothing left to do but rest.