Mini rule: breathe gently. No “performance breaths.” The goal is attention, not intensity.
If you feel dizzy: return to normal breathing, pause, sit down. No pressure.
When is this useful?
- Before a task you tend to avoid.
- When you have 5 tabs open and finish none.
- After doomscrolling: reset without more input.
How to do it (3–6 minutes)
1) Setup (20 seconds)
Sit upright. Feet on the floor. Shoulders soft. Soft gaze.
Sit upright. Feet on the floor. Shoulders soft. Soft gaze.
2) Find your breath (40 seconds)
In and out through the nose—quietly.
In and out through the nose—quietly.
3) Exhale counting (2–4 minutes)
Count exhales: 1…2…3… up to 10, then back to 1. If you lose track: restart kindly.
Count exhales: 1…2…3… up to 10, then back to 1. If you lose track: restart kindly.
4) Close (20 seconds)
One deeper inhale and exhale. Then start one tiny action immediately.
One deeper inhale and exhale. Then start one tiny action immediately.
Why it works (simple)
Your brain loves small rules. Counting gives attention a track to follow. You train: notice → return. That is focus.
Common mistakes
- Too fast / too deep → keep it small and quiet.
- Perfection (“no drifting”) → drifting is the workout.
- No transition → do one action right after.
Try these if needed
- Too wired? → 4–6 breathing (downshift).
- Need stability? → 5/5 coherent.
All methods. One app.
3 programs × 28 days. Tasks, journaling, breathwork. Buy once. No subscription. No tracking.
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