Science-based breathwork and mindfulness tools to regulate your nervous system, improve sleep, and manage stress.
Featured Practice
Signature Protocol5 – 20 min
Okinaga
Inhale · Hold · Exhale — Extended Cycles
Kyle's signature practice. Extended breath cycles through the nose, out through the mouth. Deep CO2 tolerance training with visualization. Produces parasympathetic activation that standard protocols cannot reach.
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Quick & Essential
Fastest Acting · 30 sec30 – 60 sec
Physiological Sigh
Double inhale + long exhale
Fastest known method for acute stress reduction. Two quick inhales through the nose, then a long slow exhale through the mouth.
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Grounding1 – 2 min
5-4-3-2-1 Sensory
Awareness technique
Anchors attention in the present moment through your five senses. Immediately interrupts the anxious thought loop.
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Breathwork
Pre-Performance3 – 5 min
Box Breathing
4 · 4 · 4 · 4
Inhale 4 — Hold 4 — Exhale 4 — Hold 4. Balances your nervous system. Used by military and elite athletes before high-performance moments.
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Pre-Sleep4 – 8 cycles
4-7-8 Breathing
4 · 7 · 8
Inhale 4 — Hold 7 — Exhale 8. The extended exhale drives deep parasympathetic activation. Ideal in bed before sleep or after a stressful event.
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Energising20 – 40 cycles
Breath of Fire
1 · 1
Rapid rhythmic breathing — 1 second inhale, 1 second exhale through the nose. Floods the system with oxygen, clears stagnant CO2, and produces an immediate energy surge. Do not use if pregnant or dizzy.
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HRV Training5 – 10 min
Resonant Breathing
5 · 5
Inhale 5 — Exhale 5. Synchronises your breath with your heart rate at ~6 cycles per minute — the frequency that maximises heart rate variability. The most well-researched breath pattern for chronic stress.
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Wind-Down3 – 5 min
2-to-1 Breathing
4 · 8
Exhale is twice the inhale — 4 in, 8 out. Pure parasympathetic activation with no holds. The simplest pre-sleep protocol for clients who find 4-7-8 too advanced.
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Daily Foundation5 – 10 min
Diaphragmatic Breathing
Belly only · Slow
Hand on belly, hand on chest. Only the belly hand moves. Most stressed adults are chest breathers — fixing this changes baseline nervous system state over time.
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Mindfulness
Body Awareness3 – 10 min
Body Scan
Head to toe · Observe only
Slow attention from head to feet. Notice tension, temperature, or discomfort without trying to change anything. Builds the body awareness that changes everything else.
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Meditation3 – 20 min
Breath Awareness
Focus · Return · Repeat
Eyes closed. Focus only on the sensation of breathing. When the mind wanders, return without judgment. That return is the practice — and it transfers to everything else in your life.
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Pre-Sleep · Recovery8 – 12 min
Progressive Muscle Relaxation
Tense · Hold · Release
Systematically tense and release muscle groups from feet to face. Teaches your body the difference between tension and relaxation — and trains it to choose the latter.
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Nutrition · Highest LeverageBefore every meal
Mindful Eating
Pause · Notice · Taste
Sit down, no screens, notice your food before eating, one bite at a time. Naturally reduces overeating without restriction. The highest-leverage mindfulness practice for body composition clients.
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Routines
Morning · 5 minDaily anchor
Morning Sequence
Sigh → Diaphragmatic → Box
Three-part morning breathwork sequence. Reset your nervous system before the day takes over. Anchor it to your first coffee — do this before the first sip.
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Work-to-Home · Transition5 min
Transition Ritual
Before you walk through the door
5 minutes in the car or outside before entering your home. Close the loop on work mode. This single habit prevents your stress from bleeding into your personal life and relationships.
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Box Breathing
Pre-Performance
Ready
Tap start when you're ready
Cycle 0 of 5
Cycles:
3
5
8
12
20
40
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Practice Complete
Your nervous system has shifted. Take a moment before you move on.
Grounding · Mindfulness
5-4-3-2-1 Sensory
Anchor your attention in the present through your five senses. Tap each column as you go — use it to interrupt anxiety or overwhelm in the moment.
5See
4Feel
3Hear
2Smell
1Taste
5Name 5 things you can see right now. Say them in your head or out loud.
4Notice 4 things you can feel — your feet on the floor, clothes on skin, temperature.
3Identify 3 sounds you can hear — near and far.
2Find 2 things you can smell — or recall two recent smells.
1Notice 1 thing you can taste right now.
Daily Foundation · Breathwork
Diaphragmatic Breathing
Most people under chronic stress have become chest breathers. This practice rewires your default breath pattern over time. It's the foundation of everything else in this app.
5:00
Guided Session
1Place one hand on your belly, one on your chest. Sit or lie comfortably.
2Inhale slowly through your nose. Your belly hand should rise — your chest hand should barely move.
3Exhale slowly through your nose or mouth. Feel the belly fall. Don't rush the exhale.
4Repeat for 5–10 minutes. If your chest rises, slow down and focus on pushing the belly outward first.
Mindfulness · Body Awareness
Body Scan
Most people don't notice stress accumulation until it's extreme. This practice builds the sensitivity to catch it early. Morning upon waking or post-training cool-down works best.
5:00
Guided Session
Duration:
5 min
7 min
10 min
1Lie down or sit comfortably. Close your eyes. Take three slow breaths.
2Start at the top of your head. Simply notice — scalp, forehead, jaw. Are you holding tension? Just observe.
4Continue through your torso, lower back, hips, legs, and feet. No agenda — just noticing.
5When done, take three breaths and open your eyes slowly.
Mindfulness · Meditation
Breath Awareness
The simplest formal mindfulness practice. The return without judgment — when the mind wanders and you bring it back — is the skill. That skill transfers to everything else in your life.
5:00
Meditation Timer
Duration:
5 min
10 min
15 min
20 min
1Sit comfortably, spine upright. Close your eyes.
2Bring attention to the physical sensation of your breath — the air at your nostrils, the rise and fall of your chest or belly.
3When your mind wanders (it will), simply notice — and return your attention to the breath. No frustration. The return is the practice.
4Repeat until the timer ends. Open your eyes slowly.
Mindfulness · Pre-Sleep · Recovery
Progressive Muscle Relaxation
Works by teaching your nervous system the contrast between tension and release. Most people don't realise how much they're holding until they consciously let it go.
10:00
Guided Session
Duration:
10 min
12 min
15 min
1Lie down comfortably. Take three slow diaphragmatic breaths to settle in.
2Feet & calves — curl your toes hard, tense your calves. Hold 5 seconds. Release completely. Notice the difference.
3Thighs & glutes — squeeze tight. Hold 5 seconds. Release. Let them sink heavy into the surface beneath you.
4Abdomen — draw your belly in, brace gently. Hold 5 seconds. Release and breathe fully.
5Hands & arms — make fists, squeeze your forearms. Hold 5 seconds. Release — let your arms go completely limp.
6Shoulders & neck — shrug your shoulders toward your ears. Hold 5 seconds. Drop them. Feel the release travel down your back.
7Face — scrunch everything: eyes, jaw, forehead. Hold 5 seconds. Release. Let your jaw drop slightly open.
8Scan your whole body from feet to crown. Notice what remains. Breathe into any lingering tension. Stay here until the timer ends.
Mindfulness · Nutrition · Highest Leverage
Mindful Eating
Apply this to every meal. No willpower, no restriction — just attention. It naturally reduces portion sizes, improves digestion, and builds a real relationship with hunger and fullness signals.
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No Screens
↓
Sit Down
1Before you eat — sit down, put your phone away or face-down. Take one slow breath.
2Look at your food — notice the colours, textures, smells. Give it 10 seconds before the first bite.
3Eat slowly — put your fork down between bites. Chew fully. Taste what you're eating instead of just moving through it.
4Check in halfway — pause at the halfway point. Rate your hunger 1–10. You don't need to finish if you're satisfied.
5Stop at 80% — aim to finish at satisfied, not full. The signal arrives 15–20 minutes late. Eating slowly lets you catch it in time.
Routine · Morning · Daily Anchor
Morning Sequence
Do this before your first coffee. Anchoring it to an existing habit means it actually happens. The whole sequence takes under 5 minutes and sets your nervous system baseline for the day.
1
Physiological Sigh
3 cycles · Reset overnight CO2 buildup
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2
Diaphragmatic Breathing
2 minutes · Establish baseline breath pattern
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3
Box Breathing
5 cycles · Calibrate for the day ahead
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Tap any step to go directly to that exercise. Come back here when you're done to move to the next one.
Routine · Stress · Work-to-Home
Transition Ritual
5 minutes before you walk through the door. This is the line between work mode and home mode. Without it, your stress crosses over — into your relationships, your sleep, your food choices.
5:00
Transition Window
1Park or stop. Don't go inside yet. Stay in the car, or stand outside for a moment. Engine off, phone down.
23 physiological sighs. Double inhale through the nose, long exhale through the mouth. Each one dumps acute stress hormones.
3Name what happened today. Say one sentence out loud or in your head: what was hard, what went well. Close the loop on it.
4Set an intention. Who do you want to be when you walk in? "Present." "Patient." "Available." One word is enough.
5Now go in. You've crossed the line. Work stays out here.