Calm Sunday: the 90-second routine
A slow, yoga-style breath and one small thing that would make your Sunday feel good.
1 · Arrive — 30 seconds
Breathe with Anna: Inhale 4s · hold 4s · exhale 6s · hold 2s. The coach video and the music follow every inhale and exhale, and the FLOW line shows you when to breathe in and out.
2 · Visualize — 45 seconds
- Picture a slow Sunday morning — nowhere to be.
- Stretch in your mind: arms up, spine long.
- Notice the quiet. Enjoy it.
- Choose one thing that would make today feel good.
- See yourself doing it, unhurried.
3 · Anchor — 15 seconds
Stretch both arms overhead. Say quietly: “Today.” Use the same gesture later in the day with one long exhale.
Why it works
Mental rehearsal engages many of the same brain networks as the real action, and a long exhale shifts the body toward its calming, parasympathetic side. AHΞHA combines both into one short, repeatable ritual. It is a preparation and relaxation tool — not a medical treatment.