breath as anchor

Breathwork

Your body knows how to calm itself—you just need to show it the way.

Anywhere you are Science-backed • Always with you • No pressure

When your mind is racing and nothing feels safe, your breath is the fastest way back to yourself. You don't need to think your way into calm—just breathe your way there.

← Back to envelopes

steady breath

Selfcare essentials

When the chest tightens, this collection of breath cues is ready to meet you in the moment.

Why it helps

  • Slow exhales tell your nervous system "the danger has passed" even when your mind is still anxious.
  • Counting breaths gives your brain something to focus on besides catastrophic thoughts.
  • You always have your breath with you—no app, no subscription, no special place needed.

When to reach for it

  • When your chest feels tight or your heart won't stop racing.
  • When you're doom scrolling but not actually reading anything.
  • When your jaw is clenched or you have tension headaches.
  • When you want to shift from work mode to rest mode.
  • When you can't fall asleep even though you're exhausted.

Loading your video...

Refresh the page for a new video • 10 sessions to choose from

Quick techniques to try

Pick whichever one feels right in the moment. There's no wrong choice.

48-Second Reset

For immediate relief

  1. Breathe in through your nose for 4 seconds
  2. Hold for 4 seconds
  3. Breathe out through your mouth for 4 seconds
  4. Hold empty for 4 seconds
  5. Do this 3 times (48 seconds total)

This is what Navy SEALs use before missions. Counting + breathing + holding = no room for spiraling.

Box Breathing

For panic & overwhelm

  1. Breathe in for 4 counts
  2. Hold full for 4 counts
  3. Breathe out for 4 counts
  4. Hold empty for 4 counts
  5. Trace an imaginary square as you go
  6. Repeat for 5 minutes

Imagine drawing a box with each breath—it gives your mind something simple to focus on.

4-7-8 Breath

For sleep & deep calm

  1. Breathe out fully through your mouth
  2. Breathe in through your nose for 4 counts
  3. Hold for 7 counts
  4. Breathe out through your mouth for 8 counts
  5. Repeat 4 times

The long exhale is the key—it activates your parasympathetic nervous system (rest & digest mode).

Things that help