Thursday evening: Body scan

Body scan: the 90-second routine

A 90-second body scan from your feet to your face, carried by a long exhale.

1 · Arrive — 30 seconds

Breathe with Winona: Inhale 4s · 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

1. Bring your attention to your feet. Let them grow warm and heavy.
2. Move up to your legs and hips. Let them sink.
3. Your belly rises and falls. Your chest is soft.
4. Shoulders, arms, hands — all heavy now.
5. Your face relaxes: forehead, eyes, jaw. Sleep is close.

3 · Sleep — 15 seconds

Let your whole body be heavy. Say quietly: “Heavy.” 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.