A breathing pacer
A shape to breathe along with, at four different rhythms. There's no sound and nothing to count — just follow it as loosely as you like, and stop whenever you want. If following your breath ever feels worse rather than better, that's real information: let it go and trylooking slowly around the roominstead.
There's no goal and no counter. Stop whenever you like.
Why a longer exhale settles you →
When your out-breath is longer than your in-breath, it gently nudges the "rest and digest" side of your nervous system. Thephysiological sigh — two breaths in, then a long breath out — is one of the faster ways to bring activation down in the moment. Coherent breathing (slow and even, around five and a half breaths a minute) is less about a quick shift and more about steadiness over a few minutes.