Breathe your way down.

Four guided techniques that bring your pulse down. No account, no install: you press start and breathe along.

Go to the exercise What happens while you do

Choose your technique.

Each technique has a different focus. If you are unsure, start with 4-7-8.

4-7-8 Breathing

Developed by Dr. Andrew Weil. Activates the parasympathetic nervous system and reduces heart rate. Helps with panic attacks, sleep problems and acute stress.

Ready?

Choose a technique and press start

Why this helps at all.

Under stress we breathe fast and shallow, and the body stays on alert. Slow exhaling turns that around: it activates the part of the nervous system responsible for calming down. You cannot decide to relax, but you can breathe in a way your body follows.

Sit down

Upright, feet on the floor, shoulders loose. If it helps, close your eyes and listen only to the number inside the circle.

In through the nose, out through the mouth

Exhaling may take longer than inhaling. That is where the calming effect comes from, not from breathing as deeply as possible.

Four cycles are enough

More is not automatically better. If you feel dizzy, breathe normally and try again later. Short and regular helps more than long and once.

When breathing is not enough.

Sometimes you do not need a technique but someone who listens. The anonymous chat is free and needs no sign-up.

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