Fast, science-backed breathing routines to calm the nervous system, reduce anxious spirals, and restore focus—ideal for quick resets at home, school, or work.
Ready-to-Use Guide
What’s inside
4–7–8 Calm: Slow exhales to downshift arousal fast.
Physiological Sigh: Two short inhales + long exhale to release tension.
Box & Coherent Breathing: 5–6 breaths per minute for steady calm.
Grounding Pair: 5-4-3-2-1 senses check with paced breathing.
Emergency 60-Second Reset: A quick script for peak anxiety moments.
Daily Tracker: Simple checkboxes to build a calming habit.
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