Practice library
Something to do with the next sixty seconds.
Guided breathing, meditations, sleep routines and quick exercises. Most are under two minutes — long enough to work, short enough that you'll actually do it.
One-minute reset
Five breaths where the exhale runs longer than the inhale. That's the whole trick.
1 min
The sigh that resets
Two inhales, one long sigh out — the fastest way to drop a spike in tension.
1 min
5-4-3-2-1 grounding
Count your way back into the room when your head has gone somewhere else.
1 min
Anger cooldown
An eight-second exhale is the brake pedal for a hot nervous system.
56s
Close the loop
Five prompts to get out of the replay and back into a decision.
1 min
Set the day
Sixty seconds to decide how you want to move through today.
1 min
Long exhale
Eight rounds of the pattern with the most evidence behind it for acute anxiety.
1 min 52s
Box breathing
Even counts on all four sides. Steady, mechanical, and very good for focus.
2 min 8s
4-7-8 for sleep
The long hold drops your oxygen a touch. Most people feel heavy by round four.
1 min 54s
Body scan to sleep
Move attention slowly from your feet to your face until there's nothing left to hold.
3 min 20s
Something kinder
The one you'd rather skip — and the one that usually lands hardest.
2 min 30s
If you're in crisis or thinking about hurting yourself, these practices are not a substitute for help. Contact your local emergency number or a crisis line, and tell someone you trust.