Guided Mindfulness Exercises
Simple, science-backed techniques to calm your mind, ease anxiety, and bring you back to the present moment — anytime, anywhere.
2–10 min sessionsCompletely privateNo experience needed
Breathing Exercise
Calm your nervous system
Box Breathing
4 rounds · 4-4-4-4 seconds
Inhale 4s
Hold 4s
Exhale 4s
Hold 4s
What to expect
Slows your heart rate within 60 seconds
Activates the parasympathetic nervous system
Reduces cortisol (stress hormone) levels
Tips for best results
Even 2–3 minutes of practice can noticeably reduce anxiety
Consistency matters more than duration — try once daily
Find a quiet spot and use headphones if possible
There's no wrong way — just breathe and be present
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Start Check-inThese exercises are for general wellness. If you're in crisis, please call or text 988.