Gratitude: the 90-second routine
Three good moments of the week, seen again — the gentlest way to fall asleep on a Friday.
1 · Arrive — 30 seconds
Breathe with Furora: Inhale 4s · exhale 6s. 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 three good moments from this week.
- The first one. See it again, feel it again.
- The second one. Who was there with you?
- The third one. Let a small smile come.
- Carry these three moments into sleep.
3 · Sleep — 15 seconds
Place both hands on your heart. Say quietly: “Thanks.” 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.