Ready for the week: the 90-second routine
See Monday go well once — then put the week down for tonight and sleep.
1 · Arrive — 30 seconds
Breathe with Yihana: Inhale 4s · hold 2s · exhale 8s · 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
- Picture Monday morning — without the rush.
- See your first hour: calm, prepared, on time.
- One thing on your mind about the week. See it go well.
- Put the week down for tonight. It will wait.
- Long exhale. Sleep now.
3 · Sleep — 15 seconds
Rest one hand on your belly. Say quietly: “Ready.” 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.