Wind Down vs Kettlebell Training App

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 Made in Germany by ActNow GmbH.

Kettlebell Workouts provides you with complete kettlebell workout sessions. Boost your cardio fitness, balance, and muscular strength. Discover our Kettlebell Workout Challenges to help you build strength, burn fat, and enhance your overall appearance and well-being. To finish our kettlebell challenges, just execute a few fundamental kettlebell movements every day. The best kettlebell workouts that you may perform at home to burn fat were incorporated into our training routines. Our workouts will challenge your cardiovascular endurance, build strength, and test your kettlebell swing skills. Best part, the only piece of equipment needed is a kettlebell. These workouts can be done at home, at the gym, or even at the beach! We created specific workout programs for beginners and advanced people. App Features: • over 70 kettlebell exercises • more then 30 kettlebell workouts • 7 unique Kettlebell challenges • voice coach • works offline • Workout builder from 270+ exercises Custom Workouts Create your own workouts from 270+ exercise library. Build muscle and gain strength with kettlebell workout. Tips: Select a weight that you're comfortable with. Only increase the weight when a set starts to feel as though it's not challenging you anymore.