Paced breathing
In for four, out for six. A longer out-breath nudges the body's brake system. Sit upright, shoulders down, and breathe through the nose if you can.
Paused
5:00 remaining · completed cycles: 0
What to expect
- Six to ten cycles is usually enough to notice a change.
- Light-headedness means you are breathing too deeply — make it smaller, not bigger.
- If counting makes you more anxious, use the circle and ignore the numbers.
- This settles the body. It does not fix the situation causing the worry.
Not safe right now?
If you cannot keep yourself safe, stop here and get real help.