Guided Breathing
Follow the circle: it shows you when to breathe in, hold and breathe out. A few minutes is enough to slow things down.
💡 Sit comfortably, drop your shoulders, and close your eyes between phases if you like.
Why guided breathing works
Slow, structured breathing — like box breathing (used for focus under pressure) and the 4-7-8 technique (a favorite for winding down) — engages your body's natural relaxation response. Extending the exhale signals the nervous system that it's safe to slow down. You don't need an app or an account: pick a technique, follow the circle, and give it three minutes.
An educational wellbeing tool by Associação Influência Positiva (a Brazilian nonprofit). Not a substitute for professional care. If you feel dizzy, return to your natural rhythm. If things feel too heavy right now: US, call or text 988; UK & ROI, Samaritans 116 123.