Rest library
Haven Pro Plus (gated on the home tile).
Five short exercises for the moments when the urge is physical. All of them run offline and none of them needs any permission.
Two rules shape the whole library:
- This is a rest library, not a relapse intervention. Nothing in it knows about protection, blocking, cravings or urges, and no exercise may ever read or gate any of that. It is simply somewhere calm to go.
- No new reward fountain. Completing an exercise counts toward the existing daily treat allowance for Sam, shared across the whole library — never one allowance per exercise.
The exercises#
4-7-8 breathing#
The classic paced breath: in for four, hold for seven, out for eight. One full cycle counts as a completed moment.
Grounding 5-4-3-2-1#
Come back to your senses one at a time: notice five things you can see, four you can touch, three you can hear, two you can smell, one you can taste.
This is the one exercise with no timer at all. It is step-based and entirely user-paced, because grounding under time pressure defeats itself. It completes when the user has tapped through all five senses.
Body scan#
Timed attention travelling from head to toes through eight regions, about five minutes in total.
It completes at four-fifths of the full duration. Someone who stayed for four of the five minutes genuinely practised; demanding the final seconds would turn a rest exercise into a timer to beat.
Evening wind-down#
A slower breath than the 4-7-8: a short inhale and a noticeably longer exhale, with no hold. Long exhales are what tip the nervous system toward sleep. One full cycle counts as completed.
Soundscapes#
Continuous calm noise, generated on the device. It is not an audio asset in the app and it is not streamed from anywhere, so it works offline, adds nothing to the download size, and involves no network request at all.
A soundscape session deliberately earns nothing, no matter how long it plays. Rewarding it would teach that leaving noise on in the background is practice.
Where to find them#
Home → Rest. The individual exercises are reachable from there.
The 4-7-8 breathing screen is also offered directly from the calm redirect that replaces a blocked site, because that is exactly the moment it is for.