4-7-8 Breathing to Fall Asleep + 1 Hour Sleep Music (Dark Screen)

For the nights after this one: ThunDroid AI, our emotional intelligence app. Your personal intelligence. 3-day free trial: https://thundroid.app/?utm_source=you... Free breathing & journaling app: https://thundroid.app Can't fall asleep? Start with about 9 minutes of gentle guided breathing (a long-exhale warm-up and two short rounds of 4-7-8 breathing), then let the screen go dark for an hour of slow sleep music and soft rain. No talking after the first 9 minutes, and no sudden sounds. Turn your brightness down, put the phone face-down, and just listen. Chapters 0:00 Start here 0:14 Get comfortable 0:46 Warm-up: the long exhale 2:23 How 4-7-8 breathing works 2:53 4-7-8 breathing: round 1 4:27 Soften your body 5:08 4-7-8 breathing: round 2 6:39 Set the day down 7:04 Slow breathing, no holds 8:30 Made by ThunDroid AI 8:54 Drift off 9:20 Sleep music: breathing orb 19:20 Soft rain 31:20 Night drift 43:20 Deep rain 53:20 Stillness The breathing patterns • Warm-up: in 4, out 6 (8 breaths) • 4-7-8: in through the nose for 4, hold gently for 7, out through the mouth for 8 (2 rounds of 4 breaths) • Slow breathing: in 5, out 7, no holds (6 breaths) If a hold feels too long, shorten or skip it. If you feel lightheaded, go back to normal breathing. Made by ThunDroid AI Slow Exhale Notes is by ThunDroid AI, our emotional intelligence app. It has 13 guided breathing techniques, including 4-7-8 for sleep, and a private journal with a mood tracker and focus mode built in. Your journal is end-to-end encrypted and stored on your device. 5 free AI messages, no sign-up. 🌐 https://thundroid.app 🍎 iOS: https://apps.apple.com/us/app/thundro... 🤖 Android: https://play.google.com/store/apps/de... More from Slow Exhale Notes ▶ 10-Minute Guided Breathing for Overthinking:    • 11 Minute Guided Breathing for a Racing Mind   ▶ 60-second breathing exercises:    • 60-second breathing exercises   Not therapy or medical advice. If anything feels uncomfortable, return to your normal breathing. #sleepmusic #478breathing #fallasleepfast