Nap Wake-Up — 90-second ritual

Nap Wake-Up: the 90-second routine

A gentle activation pattern for after a rest. The longer inhale brings alertness back while the shorter exhale prevents grogginess from settling in.

1 · Arrive — 30 seconds

Breathe with Jenn: Inhale 5s · hold 1s · exhale 4s. 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

1. Picture your bedroom, dim and cool. Only nap wake-up is left to do.
2. Let the last thoughts of the day float past like boats on a river.
3. Feel your jaw, shoulders and hands grow heavy and warm.
4. See tomorrow morning: you wake up rested and unhurried.
5. Nothing else to do. Only the long, slow exhale.

3 · Sleep — 15 seconds

Let both hands fall open. Say quietly: “Enough.” 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.