How it works
Breathe. The petals grow as you breathe in and fold as you breathe out, so you can follow along without counting. Pick a pattern and a length of 1, 3 or 5 minutes. Turn on the ocean sound for soft tones that mark each phase.
Focus grid. This is a Schulte table: numbers scattered in a grid that you tap in order while keeping your eyes on the centre dot. It takes your full attention, which leaves little room for worrying thoughts.
Follow the light. A glow drifts slowly around the screen. Keep your finger or cursor on it for 60 seconds. Smooth tracking like this needs steady concentration, and the ring shows how well you are staying with it.
| Pattern | Rhythm | Good for |
|---|---|---|
| Cyclic sighing | In 2 s, top up 1 s, out 6 s | Lifting mood quickly |
| Box breathing | In 4, hold 4, out 4, hold 4 | Staying steady under pressure |
| 4-7-8 | In 4, hold 7, out 8 | Winding down before sleep |
| Six a minute | In 5.5 s, out 5.5 s | Steadying heart rate |
Common questions
What is the fastest way to reduce stress?
There is no single answer, but many people find that slow breathing with a longer exhale than inhale helps them feel calmer within a few minutes. Try cyclic sighing: two breaths in through the nose, then a long, slow breath out, repeated for about 5 minutes.
What is cyclic sighing?
Cyclic sighing is a breathing pattern of two inhales through the nose followed by a long exhale through the mouth. In a 2023 randomised study by Balban and colleagues at Stanford, 5 minutes a day improved mood and lowered breathing rate more than mindfulness meditation.
How does box breathing work?
Box breathing uses four equal steps: breathe in for 4 seconds, hold for 4, breathe out for 4 and hold for 4. The steady rhythm slows your breathing and gives your mind a simple task.
What is 4-7-8 breathing?
You breathe in for 4 seconds, hold for 7 and breathe out for 8. The long exhale encourages relaxation, so many people use it before sleep. If holding feels uncomfortable, shorten the counts.
What is a Schulte table and does it help focus?
A Schulte table is a grid of shuffled numbers that you find in order while looking at the centre. It is used to practise attention and peripheral vision. Research on long-term benefits is limited, but an absorbing task can interrupt a cycle of anxious thoughts.
When should I get help for stress?
Talk to a doctor if stress lasts for weeks, affects your sleep, work or relationships, or comes with panic attacks or low mood. If you are thinking about harming yourself, contact a local helpline straight away. Find A Helpline lists free services by country.