Guided breath pacers for every state
What this is
A guided breathing practice. Pick a pattern, hit start, and follow the circle as it expands and contracts.
Why it helps
Slow, paced breathing — especially long exhales — calms your nervous system within a minute or two. Useful for anxiety, panic, anger spikes, or winding down for sleep.
How to use it
- 1Pick a practiceBox for general calm, 4·7·8 for anxiety or sleep, physiological sigh for a fast reset, coherent/resonant for steady HRV.
- 2Tap Start and follow the circleInhale as it grows, exhale as it shrinks. Don't strain — soften your shoulders and jaw.
- 3Aim for 3–6 cyclesMost people feel a shift in 1–2 minutes. Stop earlier if you feel lightheaded.
Nothing here is recorded or shared — this is a private practice tool.
Pick a practice
Box breathing
Inhale
4
Cycles: 0
Stop if you feel lightheaded. Breathe normally and try a slower pace. For TIPP and other non-breath grounding, use the Grounding tool.