TOOL3–4 minStress & CalmFrom the app · always free

3 minutes to calm your body

Slow your breathing. Loosen your muscles.7 short steps; you can stop at any point.

Why it works: Breathing out for longer than you breathe in slows your heart rate. In a 2023 trial, a month of five minutes a day of exhale-focused breathing improved mood and lowered breathing rate more than mindfulness meditation did. Balban et al., Cell Reports Medicine, 2023

STEP 1 OF 7 · Start

Let's slow down for 3 minutes

This is short. You do not need to fix anything.

Just feel a little calmer than you do now. Sit down if you can. If not, that is okay too.

STEP 2 OF 7 · Breathe

Breathe in for 4, out for 6

Breathe in through your nose. Count slowly: 1, 2, 3, 4.

Now breathe out through your mouth. Count slowly: 1, 2, 3, 4, 5, 6.

The out-breath is longer. That is the part that calms you. If you feel dizzy, stop and breathe normally.

4breathe in
60 seconds remaining

STEP 3 OF 7 · Read

Relax your face and shoulders

Unclench your jaw. Let your mouth be slightly open. Drop your shoulders away from your ears.

Let your hands feel heavy. Keep the slow out-breath going.

STEP 4 OF 7 · Read

Name 5 things you can see

Look around the room. In your head, name 5 things you can see.

Go slowly. One at a time. This brings your mind back to where you are.

STEP 5 OF 7 · Choose

Quick check

You have been breathing and grounding for a few minutes. Take a moment to notice how your body feels right now.

How do you feel now?

STEP 6 OF 7 · Choose

Pick one small thing to do next

You do not need to do something big. Pick one small thing.

What will you do next?

STEP 7 OF 7 · Reflect

One line before you go

You just spent 3 minutes slowing down. Before you move on, notice what worked. Was it the breathing? The grounding? Something else?

Get all 30 tools, free →

Your answers stay on this page. Nothing is sent to us. In the app, they're saved to your account and stay private.

READ · 1 MIN

A breathing pace that actually calms you down

A longer exhale slows your heart rate. Here is a simple way to use that.

Read it →

Thirty small tools. Yours, free.

Create an account in a minute. No card needed.

Start free →

Already have an account? Sign in

Also on iPhone and Android