4-7-8 Breathing: How to Do the Technique
Learn the 4-7-8 breathing pattern step by step: exact counts, a beginner version, how long to practise, what to expect and when to stop.
From stress to calm, one practice at a time
Breathe out. Start here.
Practical, plainly written guides to the stress of ordinary life: breathing exercises you can do at a desk, relaxation you can follow along with, and sleep habits that hold up.
Start with what you need
Four ways in. Each section opens with a single guide that covers the essentials, then goes deeper.
Breathing
Box breathing, 4-7-8, belly breathing and the slow exhale: what each one is, how to do it with exact counts, and which fits which moment.
6 guides
Relaxation
Progressive muscle relaxation, guided imagery, meditation for beginners and the small things that calm a tense body - written out so you can follow along.
6 guides
Sleep
The habits with the strongest case for better sleep, what to do on a night you cannot switch off, and bedtime practices that help you wind down.
6 guides
Understanding stress
What stress does in the body, the signs that it has become long-running, burnout, and a practical toolkit for managing it.
6 guidesNew guides
Box Breathing: How to Do the Four-Equal-Sides Method
Learn box breathing: inhale, hold, exhale, hold, each for four counts. Step-by-step guide, beginner adjustments, and when to use it.
Diaphragmatic Breathing: A Step-by-Step Guide
Learn diaphragmatic breathing with step-by-step instructions. Discover how to tell chest from belly breathing, a lying-down practice, and a seated version.
Breathing Exercises for Stress: A Practical Guide
Learn five breathing exercises for stress: slow exhale, box breathing, 4-7-8, belly breathing, and the physiological sigh, with counts, timings, and safety notes.
A Bedtime Routine for Adults Who Need to Wind Down
Build a practical bedtime routine for adults: dim lights, a fixed cue, a warm shower, a tomorrow list, and how to keep it when you travel or work late.
Breathing Exercises for Anxious Moments
A 60-second slow-exhale routine for anxious moments, with counts, a beginner version, grounding with the breath, and what to do if breath focus makes it worse.
How to Calm Your Nervous System: A Practical Guide
Learn how to calm your nervous system with simple techniques like long exhales, cold water, and slow walking. A step-by-step guide for everyday stress.
Calm is a skill. It gets easier with practice.
Try a breathing exerciseBreathing exercises for stress
Box breathing, 4-7-8, belly breathing and the slow exhale: what each one is, how to do it with exact counts, and which fits which moment.
4-7-8 Breathing: How to Do the Technique
Learn the 4-7-8 breathing pattern step by step: exact counts, a beginner version, how long to practise, what to expect and when to stop.
Box Breathing: How to Do the Four-Equal-Sides Method
Learn box breathing: inhale, hold, exhale, hold, each for four counts. Step-by-step guide, beginner adjustments, and when to use it.
Diaphragmatic Breathing: A Step-by-Step Guide
Learn diaphragmatic breathing with step-by-step instructions. Discover how to tell chest from belly breathing, a lying-down practice, and a seated version.
Relaxation and meditation techniques
Progressive muscle relaxation, guided imagery, meditation for beginners and the small things that calm a tense body - written out so you can follow along.
How to Calm Your Nervous System: A Practical Guide
Learn how to calm your nervous system with simple techniques like long exhales, cold water, and slow walking. A step-by-step guide for everyday stress.
Guided Imagery for Relaxation: A Calm Place Script
Learn guided imagery meditation with a step-by-step calm place script, a shorter version for busy days, and tips for building your own relaxing scene.
How to Relax When You Can't Switch Off
Learn how to relax when your body is tired but your mind stays wired. A ten-minute practice with breath, movement, warmth, and a shorter version for busy days.
Sleep better, naturally
The habits with the strongest case for better sleep, what to do on a night you cannot switch off, and bedtime practices that help you wind down.
A Bedtime Routine for Adults Who Need to Wind Down
Build a practical bedtime routine for adults: dim lights, a fixed cue, a warm shower, a tomorrow list, and how to keep it when you travel or work late.
How to Get More Deep Sleep: A Practical Guide
Learn what deep sleep is, where it falls in the night, and which daily habits support it. Includes a wind-down routine, a comparison table, and when to see a doctor.
Meditation for Sleep: A Ten-Minute Bedtime Practice
A step-by-step ten-minute bedtime meditation, how sleep meditation differs from daytime practice, and how to use recordings without your phone keeping you up.
How stress works, and what to do about it
What stress does in the body, the signs that it has become long-running, burnout, and a practical toolkit for managing it.
Burnout: Signs, Symptoms and What Helps
Learn to recognise burnout symptoms like exhaustion and cynicism, how it differs from tiredness, and practical steps for recovery and when to seek help.
Effects of Stress on the Body: What Happens and What Helps
Learn how stress hormones like adrenaline and cortisol affect your body in the short and long term, plus practical steps to feel calmer and when to seek help.
Feeling Overwhelmed: What to Do in the Moment
Feeling overwhelmed is a stress response, not a personal failing. Learn a five-step way to steady yourself, plus when to talk to a doctor or therapist.