Shutdown (Sleep Onset)
The wind-down box: 4 in, 4 hold, 6 out, 2 rest. Built for the edge of sleep.
Ready
That's the free taster. Members practice without limits — plus session audio and all 12 patterns.
Why practice Shutdown (Sleep Onset)
An asymmetric box that leans toward exhale and rest — designed to be practiced lying down as the last thing you do.
How to do it
- Lying down, in for 4.
- Hold for 4.
- Out for 6.
- Rest empty for 2 and let the next breath arrive on its own.
Good to know
If you fall asleep mid-pattern, it worked.
Practice with sound
This pattern has a paced soundtrack — 59 min of audio cues so you can practice eyes-closed, no screen.
More patterns
- Box Breathing — Four equal sides: in, hold, out, hold — 4 seconds each. The steadying classic used by Navy SEALs.
- 4-7-8 Relaxing Breath — In for 4, hold for 7, out for 8. The long exhale flips the body's relaxation switch.
- Calming Breath 8-8 — Eight seconds in, eight seconds out: slow symmetric breathing at about 3.75 breaths per minute.
- Deep Steady Breathing — The 8-8 rhythm carried by rhythmic beats — breathing you can feel.