Patterns of calm
Pick a rhythm, follow the circle.
Equal counts in, hold, out, and hold again.
Steadies focus and calms the nervous system
6 cycles · ~2 min
A long, slow exhale that eases the body into rest.
Helps you unwind and fall asleep faster
4 cycles · ~1 min
Smooth, even breaths at a natural resting rhythm.
Balances heart rate and lowers stress
8 cycles · ~1 min
A gentle inhale with a longer, releasing exhale.
Quiets a racing mind before sleep or a break
Brisk, full breaths with a short holding pause.
Wakes up the body and sharpens alertness
8 cycles · ~2 min
A smooth, gentle rhythm that syncs with your natural heartbeat.
Harmonizes breath and heart rate to calm your nervous system
6 cycles · ~1 min
Exhale twice as long as you inhale, easing into a slower gear.
Helps your nervous system downshift out of stress
