RESET
Sleep Gate
An evening downshift that supports sleep readiness.
Duration
8 min
Pattern
Inhale 4s · Exhale 7s
Low light, low stimulation. Breathe in through the nose for four seconds, out for seven — soft, unhurried, no holds. Let each exhale lower the evening a notch.
Why this works
A long, slow exhale is the body's own brake. Drawing the out-breath out longer than the in-breath is a simple, reliable way to signal 'wind down' — you feel the evening soften as you go.
Gentle by design: breathe quietly through the nose where comfortable, never force, and stop if you feel dizzy or unwell. Training practice — not a medical treatment.