01 / Guided rhythm + still mode
One breath. Then the next.
An optional rhythm to follow, with a quieter alternative when breathing exercises are not for you.
An invitation to slow down
At your own pace.
Gentle breathing. No holding.
Make yourself comfortable
Nothing to force.
Sit with support. Let your shoulders settle. Keep your breathing comfortable; the guide is optional.
You can shorten the count or stop at any point.
Prefer a quiet pause?
Leave your breath alone. Notice a colour in the room, a sound around you, and the support beneath you. There is nothing to finish.
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Keep this in mind
Practical guidance.
Room for your own experience.
A rhythm, not a target
Sit comfortably with your feet supported. Let your breathing stay gentle; do not force a deeper breath or hold it. The guide offers equal in-and-out counts. Shorten the count, follow your own rhythm, or stop if you feel dizzy or uncomfortable.
A one-minute visit here is a place to start, not a promise of relief. The NHS recommends practising its gentle breathing exercise for at least five minutes. You can choose five minutes in the guide if that feels comfortable.
Prefer to keep your attention outside your body?
Leave your breathing alone. Look around and notice a few shapes or colours. Feel the support of your chair or the floor. Choose one ordinary thing to do next, such as getting a glass of water. You do not have to feel calm to move on.
Source & limits
The breathing instructions follow the NHS breathing exercise for stress. The visual timer is TherapaJi’s optional practice aid, not an NHS product or a treatment. The quieter alternative is an original reflection prompt. Neither predicts or measures a change in your health.