Saturday evening: Slow evening

Slow evening: the 90-second routine

Let the speed of the week drain away, send someone a good thought, and slow down into sleep.

1 · Arrive — 30 seconds

Breathe with Sophia: Inhale 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 · Let go — 45 seconds

1. Picture the warm light of the evening.
2. Let the speed of the week drain out of your body.
3. Every exhale is a little slower than the last one.
4. Think of someone you love. Send them a good thought.
5. Let sleep come whenever it wants to.

3 · Sleep — 15 seconds

Let both hands rest open. Say quietly: “Slow.” 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.