Relaxation Guide

4-7-8 Breath (5 minutes)

1. Inhale quietly through nose for 4 seconds.
2. Hold for 7 seconds.
3. Exhale through mouth for 8 seconds; repeat 6–8 cycles.

Progressive Muscle Relaxation (8 minutes)

• Start at feet, tense 5 seconds, release 10 seconds; move upward to calves, thighs, abdomen, hands, shoulders, jaw, eyes.
• Pair with dim lights per Environment Optimization.

Mindful Wind-Down (6 minutes)

• List 3 wins of the day; 3 gratitude items; 1 gentle intention for tomorrow.
• Close with a mantra: “I am off duty; rest restores me.”

When the Mind Spins

• Do a 2-minute “brain dump” on paper outside the bedroom; aligns with worry-time.
• If still alert, leave bed and read a physical book until drowsy—respect Sleep Schedule consistency.

Four-Night Session Progression

1. Night 1-5: 4-7-8 breathing only (5 min).
2. Night 3-4: Add PMR from toes to jaw (8 min).
3. Week 2: Full mindful wind-down sequence (15 min).

When Relaxation Increases Alertness

If breathwork feels activating, switch to passive listening or body scan without breath control. Pair with stimulus control -- leave bed if still alert after 20 min.