Breathing Exercises
Fourteen guided breathing exercises in five groups: to calm down, to fall asleep, to wake up, to focus, and to settle anger. Each has its own rhythm, counted on screen so you can follow it with your eyes shut. All of them are free.
Open the app, pick what you need, press start. The screen counts each inhale, hold and exhale, and the phone taps gently on each change so you can close your eyes.
1)The fourteen exercises
Calm: box breathing (4-4-4-4), a 3-1-4-1 rhythm for anxiety, coherent breathing at six breaths a minute, a fast 2-2-2-2 to calm down quickly, and a slow 4-6-4-6 to pause. Sleep: 4-7-8. Energy: three short rhythms to wake up or recharge. Focus: two rhythms to quieten the mind or sharpen up. Anger: three longer exhales to let it drop.
2)How a session runs
Sessions default to three minutes. You can choose one, five or ten. There is an optional soundscape, the screen stays on, and the session keeps going if you lock the phone. On iPhone the timer also shows on the lock screen and in the Dynamic Island.
Afterwards Andy asks in one tap how it went, and keeps a history of sessions you can look back at.
The taps mean you do not have to watch the screen. Start the session, put the phone down and follow the rhythm by feel. If you are not sure which exercise to pick, start with box breathing: four counts in, four held, four out, four held. It is the simplest rhythm in the list and a fair first test of whether counted breathing suits you.
Inside the plan and outside it
Some plan days are a breathing exercise. Outside the plan, every exercise is open from the app's main screen, and there is a reminder you can set for the hour anxiety usually hits.
Every breathing exercise is free, with or without a subscription.