Free · No app · No sign-up
Choose a practice, at your own pace
Follow a breathing rhythm or notice the room around you. Both tools include written steps, and you can stop whenever you want.
- Breathing timerA free guided breathing timer. Follow the circle for box breathing, 4-7-8 breathing, the physiological sigh or slow coherent breathing. No app, no sign-up.Read the guide
- 5-4-3-2-1 groundingA free step-by-step 5-4-3-2-1 grounding exercise. Notice five things you see, four you feel, three you hear, two you smell and one you taste.Read the guide
Which one should I try?
Choose grounding if you prefer an external focus. Choose the breathing timer if following a rhythm feels comfortable; its coherent pattern has no holds. Neither exercise needs to produce a particular feeling.
Before you begin
Use a supported position and avoid practice while driving or doing anything that needs your full attention. Stop if you feel dizzy, short of breath, or more distressed. These are general wellbeing tools, not medical care.
Compare the breathing methods or read the grounding guide before starting.