4-6 Breaths/Min Pacer

This pacer is set for a 4-second inhale and a 6-second exhale, a rhythm that helps activate your “rest and digest” nervous system.

Who Is This For?

This is an educational tool for anyone who has trouble “shutting down” their brain before bed. It’s for people who want to build a consistent, relaxing routine to signal to their body that it’s time for sleep.

The Science: CBT-I & Conditioned Arousal

This tool is based on principles from CBT for Insomnia (CBT-I). Many people with sleep problems suffer from “conditioned arousal”—their brain has learned to associate bedtime with being awake, anxious, and frustrated.

A “wind-down routine” (also called a “buffer zone”) helps break this cycle. By performing a consistent, relaxing set of activities *before* getting into bed, you:

• De-stimulate: You move from “doing” (work, screens, stress) to “being.”
• Create a Cue: Your brain learns this routine is the *signal* that sleep is coming. Over time, just *starting* the routine will make you feel sleepy.

The Paced Breathing (4s in, 6s out) directly activates your parasympathetic nervous system, slowing your heart rate and reducing anxiety.

Data & Privacy

This game uses your browser’s localStorage to save your custom-built routine. This data is stored only on your device.

Clear My Routine

Warning & Disclaimer

This is not therapy or medical advice. This is an educational tool, not a substitute for professional medical advice for chronic insomnia or other sleep disorders. Real sleep issues should be discussed with a doctor.

No Medical Claims: Joyful Psych Labs makes no claims, promises, or guarantees about the effectiveness of this tool for treating insomnia.