reset zone
a quiet place to land
Slow your breath, choose a grounding exercise, and add a gentle background sound if it helps. Nothing is recorded and nothing is shared. There is no right way to do this and no wrong one.
For the hardest moments, open the one-minute quiet space. It works even with no signal.
Breathe in 4 · hold 4 · breathe out 4 · hold 4
Breathing technique
Session length
Background sound
Gentle extras
Grounding
come back through your senses
at your own pace- 5see
- 4feel
- 3hear
- 2smell
- 1breathe
A gentle way to come back to the present.
We will move through your senses, one at a time. There is no rush.
Need the world to go quiet right now? Choose at the top of any page for a still, silent screen with a slow breathing circle and nothing else on it.
The basics
what is box breathing?
A calming pattern of four equal steps: breathe in for four seconds, hold for four, breathe out for four, hold for four, then begin again. The steady rhythm gives your mind something gentle to follow.
It can ease moments of overwhelm or sensory overload. There is no right number of rounds, and you can stop whenever you feel ready.
More ways to breathe
other techniques you might like
You can try two of these with the buttons above the circle.
4-7-8 breathing
In 4 · hold 7 · out 8
A longer out-breath many people use to wind down, especially before sleep. Popularised by Dr Andrew Weil.
The physiological sigh
Two in, one long out
Two short breaths in through the nose, then a long, slow breath out. A quick reset some use to ease stress in the moment.
Coherent breathing
In 5 · out 5
A slow, even pace of around six breaths a minute that can steady body and mind. Try the Calm setting above.
This is a calming tool, not medical advice. If you feel light-headed or unwell, please stop and breathe normally. If breathing difficulties are a regular concern, it is worth speaking with a healthcare professional.
Stay close
more calm, whenever you need it
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