Free guided breathwork
SOS — 90 Second Calm
A panic-button protocol you can run anywhere.
4-7-82 min4-7-8beginner
Inhale4s
1:30 leftMuted preview
How to practice
4-7-8 breathing
4 cycles of 4-7-8 is enough to drop heart rate 8-12 bpm in most adults.
Sit comfortably, breathe through the nose when possible, and keep the effort gentle. Stop if you feel dizzy. Do not practice intense breath holds near water or while driving.
