Calm mode
Follow one quiet rhythm.
Let the night stay unfinished for a minute. Breathe in gently, breathe out longer, and give the brain less to hold.
Two minute downshift
Inhale for 4
Exhale for 6
A calmer reset when you need a little more room before deciding anything else.
If frustration rises
Step away from the bed briefly instead of bargaining with the clock.
Keep the room dim
Let the screen act more like a night light than another source of stimulation.
Come back softer
Return only when the body feels heavier or less vigilant, not when you feel pressured.