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Practice studio
Calm your body. Settle your mind.
Breathing, mindfulness and Chinese movement practices, guided step by step. Each one shows how strong the research is. Pick by how you feel — or by how much time you have.
Your practice · on this device
Your calm session: all six in one video
About 26 minutes: cyclic sighing, box breathing, 5-4-3-2-1 grounding, body scan, muscle relaxation and loving-kindness, one after another. Pause anytime.
Cyclic sighing
Two inhales through the nose, one long exhale. The body's own reset button — and the practice this site is named for.
Box breathing
In for four, hold for four, out for four, hold for four. An even, square rhythm to steady busy thoughts.
5-4-3-2-1 grounding
Use your five senses to come back to the room you are in. Quiet enough to do on a bus or in a waiting room.
Body scan
Move your attention slowly from your toes to the top of your head, noticing without fixing. A core practice of MBSR and MBCT.
Progressive muscle relaxation
Tense one muscle group, then let it go, and feel the difference. Teaches your body what “relaxed” actually feels like.
Loving-kindness
Silently offer simple wishes of well-being — to yourself, someone you love, a stranger, and the wider world.
Baduanjin (Eight Brocades)
Eight flowing qigong movements practiced in China for about 800 years. Gentle enough for most bodies — with a full chair version.
Tai chi basics
Six foundational tai chi movements — slow weight shifts and soft circling arms. Meditation in motion.
Which one should I try?
- Panicky, heart racing: cyclic sighing
- Thoughts spinning: box breathing or 5-4-3-2-1
- Tense and tight: muscle relaxation
- Can't sleep: body scan
- Hard on yourself: loving-kindness
- Stiff, low, restless: Baduanjin or tai chi
How to get the most from practice
- A little every day beats a lot once a week. Five minutes is plenty to start.
- Practice when you're calm, too — then the skill is ready when you need it.
- Rate your tension before and after. Watching it shift builds trust in your body.
- Practices support treatment; they don't replace it for depression or anxiety disorders.