Calm
Small, optional moments. Stop whenever you like — there's no right way to do this.
How much time do you have?
Breathing
- Gentle paced breathingIn for 4, out for 6. Slow and easy.
- Square breathingEven sides: in 4, out 4, with optional soft pauses.
- Relaxing breathA longer, softer out-breath: in 4, out 7.
- One-minute breathing breakA quick reset wherever you are.
Breathing doesn't suit everyone. If it feels uncomfortable, grounding or sounds may suit you better.
Grounding & relaxation
Sounds
All soundsSleep & restStories, wind-downs and sleep soundsFeeling like yourselfSelf-compassion, body image, identity
For comfort only — not a medical or psychological treatment.