Set the timer to 107 seconds

Online timer for 107 seconds

You stay beside the bed while a one-minute-and-forty-seven-second breathing exercise runs, letting each breath fill part of the short wait before sleep. There is no need to fit a complicated routine around it: the interval suits a quiet pause after turning off the lights, whether the evening is cool or the room still holds the warmth of an Australian summer day.

Keeping the phone nearby lets you follow the breathing pace without handling it, although its screen may dim before the countdown finishes. The dark display does not mean the timer has stopped, so continue with the same gentle rhythm and listen for the ending sound. If seeing the remaining time helps you stay settled, briefly waking the screen is enough; changing apps can pull attention away from the exercise.

When the alert interrupts a breath, finish that breath naturally instead of cutting it short, then notice where you were in the pattern. If you want to continue, return with a fresh, unhurried exhale rather than trying to recreate the exact moment the sound occurred. On a warm night, a fan or open window may alter your breathing pace, so treat the countdown as a boundary for the exercise, not a demand to complete a fixed number of breaths.