a 3-minute reset
Can't sleep because your mind won't stop?
Do the breathing reset below — it runs in your browser, no signup. It's the 4-7-8 pattern: a long, slow exhale that helps your body shift toward calm. Here's why it works.
Slow, paced breathing like 4-7-8 supports relaxation and helps you wind down.
Slow supports general relaxation. It isn't medical advice or treatment. In crisis, call or text 988 (US), or text HOME to 741741.
When anxiety and sleep feed each other
Anxiety and sleeplessness form a loop: a busy mind keeps you awake, and being awake gives the mind more to worry about. Lying there "trying harder" to sleep usually tightens the loop instead of loosening it.
Slow, paced breathing interrupts it from the body's side. Making your exhale longer than your inhale gently nudges your nervous system toward its rest state, slows your heart rate a little, and gives your attention a simple anchor instead of the spiral of thoughts.
This is a wind-down tool, not a cure — and it isn't a substitute for care. If anxiety is regularly stealing your sleep, a doctor or therapist can help with the root of it. If you ever feel unsafe, please reach out: in the US, call or text 988.
That's one reset. Slow gives you the right one for any feeling — one tap, no scrolling.
More resets