Why I can't turn my brain off at night, and what actually helped.
Review before publication: scientific and personal claims require editorial review.
What changed when the instruction became smaller.
Start with the next physical instruction
When attention is crowded, a small tactile sequence can be easier to reach than a broad instruction to calm down. The bracelet gives each stage a place to begin, without claiming to do the breathing for you.
Four counts, then four more
The useful part is not perfection. It is returning to a sequence that is simple enough to repeat in an ordinary moment.