Breath & pulse down

Breath & pulse down has a range of short exercises that ease stress. Most take 2 to 10 minutes, and you can do them anywhere.

BREATH
Five breathing exercises with a set rhythm:
• Resonance: 5.5 seconds in and 5.5 out, for rest
• 4-7-8: a long exhale after a hold, before you sleep
• 2:1: the exhale is twice as long as the inhale
• Diaphragm: breathe down into your belly
• Box: 4 seconds in each phase, for focus

Follow your breath with a circle, a flower, the tide or a mandala. A voice tells you when to breathe in, hold and breathe out, and your phone taps lightly at each change. You can close your eyes and still keep up.

CALM
Six short exercises with a calm voice to guide you:
• Tense and release your muscles, one part of the body at a time
• Notice what you see, hear and feel around you
• Put precise words on what you feel
• Give a difficult feeling some room, and breathe calmly toward it
• Say a few kind sentences to yourself, with a hand on your heart
• Let what you can't change right now be as it is

ALSO
• A log of the days and minutes you've practised
• Reminders from three a day to several an hour, within the hours you choose
• Kids mode, where a pirate ship sails on your breath

No account and no tracking. Everything stays on your phone. The app is free, with no subscription. If you want to support the work, you can leave an optional tip.