Deep sleep: the 90-second routine
The 4-7-8 breath with a slow, heavy body — the classic way into deep sleep.
1 · Arrive — 30 seconds
Breathe with Jasmin: Inhale 4s · hold 7s · exhale 8s. The coach video and the music follow every inhale and exhale, and the FLOW line shows you when to breathe in and out.
2 · Let go — 45 seconds
- Picture your bedroom: dim, cool and quiet.
- With every exhale your body grows heavier on the mattress.
- Thoughts come. You let them drift past like clouds.
- Your breath slows down by itself. Nothing to do.
- See yourself waking tomorrow — rested and unhurried.
3 · Sleep — 15 seconds
Close your eyes. Say quietly: “Sleep.” Then close your eyes and keep the 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.