THE "SILENT SLEEP" PROTOCOL

Your 3–5 Minute “Before Bed” Routine

A short, intentional breathing routine designed to help you go to bed feeling prepared — not dependent.

You don’t sleep with it.

Nothing runs overnight.

You finish the routine, then sleep normally.

Step 1 — Set Up (30 seconds)

Sit upright in a comfortable position.

Place the mouthpiece gently between your lips — do not bite or clench.

Keep your shoulders relaxed and your posture natural.

Begin breathing through the device at a slow, controlled pace.

If at any point you feel uncomfortable, pause and breathe normally.

Step 2 — Do Your Sets

Complete 2 sets of 10 full breaths.

• Inhale slowly for ~2–3 seconds

• Exhale slowly for ~2–3 seconds

• Maintain a steady, controlled rhythm

The effort should feel moderate, not forced.

This is about activation and engagement — not strain.

Step 3 — Rest Briefly

Rest for 60 seconds between sets.

During rest, breathe normally and stay relaxed.

Step 4 — Go to Sleep Normally

Once finished, simply go to bed.

There is nothing to wear, no tubing, and no equipment running overnight.

Your routine is done.