take a breath
Let's get you in the
right frame of mind.
Would you like some music
to set the tone?
A guided 5-step practice to understand and regulate your emotions. 12 science-backed techniques, step by step.
Would you like some music
to set the tone?
Choose the emotion that resonates most right now. All feelings are valid here.
Rate from 1 (barely noticeable) to 10 (overwhelming).
"Emotions are data, not directives."— Susan David
Select all that apply — positive or negative. All are worth noticing.
Pick a category — then choose a specific technique.
Tap one to see how it works, then start the exercise.
Stimulates the parasympathetic nervous system — slowing heart rate and lowering blood pressure.
You'll notice a reduction in tension, a slower heart rate, and a sense of calm after just a few cycles.
Regulates oxygen levels and calms the mind through focused 4-4-4-4 breathing.
You'll feel more centred. Regular practice decreases anxiety and overwhelm in stressful situations.
Anchors attention to present bodily sensations, reducing mental stress.
Mentally escape stress by imagining a safe, calming environment — triggering the relaxation response.
Reconnects you with the present moment using all five senses. Perfect for anxiety and overwhelm.
Combines mindful movement with breathing to reduce stress and build body awareness.
Tensing and releasing muscle groups reduces physical tension and calms the mind.
Releases physical tension and promotes relaxation through gentle movement and mindful breathing.
Triggers endorphin release — natural mood enhancers that lower cortisol levels.
Creating art allows for emotional release and self-expression — a non-verbal outlet that reduces stress.
Writing down your thoughts helps process emotions and gain clarity on stressful situations.
Over time, journaling leads to increased self-awareness and a reduction in mental clutter.
These will be saved and shown to you each time you return — a gentle reminder of what matters.
Seeing your own gratitude on return visits reactivates the positive neural pathways you built — compounding the benefit over time.
Work through each question at your own pace. Your answers stay private.
Calming music or natural sounds lower cortisol levels and ease physical and mental tension.
Use the music player at the bottom of this screen — or open the player from the welcome screen anytime.
You'll feel your mind slowing down and your body relaxing, with a general decrease in tension.
Laughter releases endorphins while reducing cortisol — the stress hormone. A natural mood boost.
You'll feel immediate relief from tension and a sense of lightness and joy.
Reflection deepens growth. Notice any shift in your emotional state.
"You don't have to control your thoughts. You just have to stop letting them control you."— Dan Millman
You showed up for yourself today. Every small act of self-care builds lasting resilience.