Paced breathing timer
A circle that grows and shrinks at the pace you choose, with a clock and a count.
- Kind
- Working tool
- Try
- 2 min
The 3-3-3 rule
A popular grounding tactic, and what the sources say about it.
- Kind
- Explainer
- Read
- 4 min
Small Calm / a bench of small exercises
Try one small exercise. Then read what the evidence says.
Short, working exercises for everyday stress, each with a plain note on what is known about it and what is not. They are exercises, not treatment.
BreathePaced breathing
Exercise, not treatment
Time left 2:00
Source of these settingsNHS: Breathing exercises for stress, which suggests counting steadily from 1 to 5 on the breath in and again on the breath out
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band 01
Breathe and ground
Slow your breathing, or bring attention to what is around you.
5-4-3-2-1 grounding
Five senses, counted down one step at a time, with circles to tap as you notice.
- Kind
- Working tool
- Try
- 3 min
band 02
Scan and sit
Body scan, a timed sit, and the reading behind meditation.
Body scan, step by step
Eight areas from feet to head, on a timer or at your own pace.
- Kind
- Working tool
- Try
- 4 to 8 min
Mindful minutes timer
A silent timed sit with a ring that fills and a few short cues.
- Kind
- Working tool
- Try
- 1 to 10 min
How to meditate
A plain how-to for a first sit, from health service guidance.
- Kind
- Explainer
- Read
- 4 min
What happens when you meditate
What research reports about attention, stress and the brain, hedged carefully.
- Kind
- Explainer
- Read
- 4 min
Mindfulness and meditation
Two words that overlap, and how health bodies use each.
- Kind
- Explainer
- Read
- 4 min
MBSR and MBCT
Structured eight-session programmes, and what NICE says about one of them.
- Kind
- Explainer
- Read
- 4 min
band 03
Sleep
A wind-down checklist and the evidence on stress and sleep.
Sleep wind-down checklist
Nine small habits from public health sources, ticked off if you want to.
- Kind
- Working tool
- Try
- 2 min
Sleep, stress and winding down
How stress and sleep interact, and what official sleep advice says.
- Kind
- Explainer
- Read
- 4 min
band 04
Evidence
What trials, reviews and health agencies say, including where they say little.
Stress and anxiety
Where the two overlap, and how anxiety disorders differ.
- Kind
- Explainer
- Read
- 4 min
Does mindfulness work for anxiety?
What trials and reviews show, including what is mixed or uncertain.
- Kind
- Evidence
- Read
- 4 min
Risks and limits
Who may need extra care, and where the evidence is thin.
- Kind
- Evidence
- Read
- 4 min
Complementary approaches
What government agencies and reviews say, homeopathy included.
- Kind
- Evidence
- Read
- 5 min
band 05
Get help
Where self-help stops and professional care starts.
When self-help is not enough
Signs it is time to talk to a professional, and how to start.
- Kind
- Evidence
- Read
- 4 min
Finding care in the Bronx
What to look for and where to start when looking for mental health care in one borough.
- Kind
- Evidence
- Read
- 5 min