Wind Down — Sleep Breathing

Place your phone on the nightstand. Follow the glow — or close your eyes and let gentle haptics pace your breath. Fall asleep in 10 minutes. Free for 7 nights.

zzZ is a calm, ambient breathing light for the end of the day. Free to try. No account. No notifications. Place your iPhone or iPad on the nightstand, follow the glow, and let your breath slow to the rhythm that research has linked to better sleep.

THE METHOD Slow-paced breathing at around six cycles per minute — a rate known as "resonance breathing" — is associated in published studies with reduced sleep-onset latency, fewer nighttime awakenings, and greater parasympathetic (rest-and-digest) activity (Laborde et al., 2022; Hamasaki, 2020). A longer exhale than inhale is linked to increased vagal tone and heart-rate variability (Laborde et al., 2024; Jerath et al., 2006).

zzZ starts at a comfortable pace (around ten breaths per minute) and gently eases you down to roughly six over two to three minutes — the same descent pattern used in heart-rate-variability biofeedback protocols. You simply follow the breathing orb, or close your eyes and feel the gentle haptic swell on each inhale and exhale.

DESIGNED FOR THE NIGHTSTAND

• Eyes-closed mode — a gentle haptic pulse marks every inhale and exhale, so you can put the phone face-down and let the rhythm do the rest
• Full-screen breath orb — no menus, no chrome, no ads
• Melatonin-friendly Red Night theme (plus Warm Amber, Moonglow, Aurora)
• Optional ambient bed (pink noise, brown noise, soft rain, or silent)
• Optional breath chime cues
• Works beautifully on iPad in landscape — a true bedside breathing lamp

PRESETS

• Sleep Descent — guided 10 → 6 BPM wind-down (default)
• Deep Resonance — steady 5.5 BPM, vagal activation
• 4-7-8 — the Weil technique
• Box — even four-count for calm focus

PRIVACY BY DESIGN No third-party tracking. No third-party analytics. No ads. No account required. Completed sessions can optionally be written to Apple Health as Mindful Minutes — all other data stays on your device.

ACCESSIBILITY Supports Dynamic Type, VoiceOver labels on controls, and Reduce Motion.

WORKS WITH

• Apple Health — Mindful Minutes
• Siri & Shortcuts — "Hey Siri, start wind-down"
• Sleep Focus — run zzZ automatically as part of your wind-down routine

SELECTED REFERENCES Laborde S. et al. (2022) Psychophysiological effects of slow-paced breathing at six cycles per minute. Psychophysiology. Hamasaki H. (2020) Effects of diaphragmatic breathing on health: a narrative review. Medicines. Jerath R. et al. (2006) Physiology of long pranayamic breathing. Medical Hypotheses. Lehrer P. & Gevirtz R. (2014) Heart rate variability biofeedback. Frontiers in Psychology.

zzZ is a wellness tool and does not diagnose, treat, or cure any medical condition. If you suffer from chronic insomnia, please consult a sleep specialist.

SUBSCRIPTION DETAILS Wind Down Pro is available as an auto-renewing monthly subscription or a one-time Lifetime unlock. The monthly plan includes a 7-day free trial; payment is charged to your Apple ID account at the end of the trial and renews monthly unless cancelled at least 24 hours before the end of the current period. Your account is charged for renewal within 24 hours prior to the end of the current period. The Lifetime unlock is a single payment with no renewal. Manage or cancel anytime in Settings.

Terms of Use (EULA): https://www.apple.com/legal/internet-services/itunes/dev/stdeula/ Privacy Policy: https://www.actnow-gmbh.de/apps/zzz/privacy

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