5 nights
Sleep Wind-Down
Evening-focused 4-7-8 and extended-exhale protocols that pull you into parasympathetic before bed.
What this program does
Sleep Wind-Down rotates through two extended-exhale variants across five nights. The first three are 4-7-8 — four-second inhale, seven-second hold, eight-second exhale. The last two switch to 4 in / 12 out — pure extended exhale, no retention. Together they teach the body to recognize the 'lights out' cue at a physiological level.
Built for
Anyone whose mind speeds up the moment their head hits the pillow. People winding down from screen-heavy days.
What to expect
Most users report meaningful improvement in time-to-sleep after the second or third night.
Day by day
- Day 1
4-7-8 · 3 min
Four cycles. Lying in bed, lights low. Stop after the fourth — first session can be strong.
- Day 2
4-7-8 · 5 min
Five to six cycles. Notice that the second cycle does most of the work.
- Day 3
4-7-8 · 5 min
Same as last night. Repetition is the point.
- Day 4
Extended Exhale 4/12 · 5 min
Drop the hold. Pure long exhale. Continuous and quiet.
- Day 5
Extended Exhale 4/12 · 7 min
The protocol you can return to nightly. Builds slowly into habit.
Start the program in the app.
Programs unlock with Pro. Pro is $4.99/mo, $29.99/yr with a 7-day free trial, or $99.99 lifetime.