Tools

Box Breathing

4-4-4-4 pattern for focus and calm

2-10 min

Long Exhale

Extended exhale for relaxation

2-10 min

Physiological Sigh

Double inhale for quick stress relief

1-3 min

Buteyko Method

Breath holds for nasal clearing

5-15 min

Bellows Breath

Rapid breathing for energy

2-5 min

4-7-8 Breathing

Calming pattern for sleep

3-5 min

Alternate Nostril

Yogic balancing technique

3-10 min

5-4-3-2-1

Sensory grounding technique

3-5 min

Urge Jar

Break unwanted habits

1 min

Gratitude Journal

Guided reflection prompts

3-5 min

Power Poses

Posture for confidence

1-3 min

Meditation Timer

Distraction-free timer with bell

5-60 min

Body Scan

Progressive relaxation head to toe

4-8 min

Cold Exposure

Cold shower/ice bath timer with breathing

1-5 min