Calm down in the moment
Breathe with me
Follow the circle: breathe in as it grows, and out as it shrinks. A longer out-breath helps tell your body it’s safe to relax.
Breathing exercise
Ready?
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0breaths
0minutes this week
Well done for taking that time
Notice how your body feels now. If it helped, you can come back to this any time. It works offline too.
Which pattern should I use?
- Calm (in 4, out 6): a good all-rounder when you feel anxious, panicky or stressed. The longer out-breath slows your heart rate.
- Box (4-4-4-4): breathe in, hold, out, hold, all for the same count. It gives a busy mind something steady to focus on.
- 4-7-8: in for 4, hold for 7, out for 8. A slow pattern many people find helpful for winding down before sleep.
Breathe gently. You don’t need to fill your lungs completely. If you feel light-headed, stop and breathe normally for a moment. If holding your breath is uncomfortable, use the Calm pattern.