Free tool
60-second reset
Inhale for four seconds. Exhale for six. Six breaths, one minute. The circle grows as you breathe in and settles as you breathe out. Pause whenever you want. If your device asks for less motion, the circle stays still and the words change.
A simple practice, not medical advice. Stop if you feel dizzy or unwell, and breathe in your usual way.
Ready
In for 4 seconds. Out for 6.
1:00
A quiet tone from this browser, if you want it. Nothing is recorded or saved.
Feel a bit calmer?
Start the 7-day kitHow to use the count
Sit or stand as you are. Press start when you are ready. Follow the word in the circle: in for about four, out for about six. You do not have to match it perfectly. Keep the out-breath a little longer than the in-breath, and keep the breath quiet enough that you could do it in a room with other people.
The soft tone is optional. It is generated in your browser and it is not recorded. Leave it off if you want silence. The timer runs for 60 seconds whether the tone is on or not.
If four and six feel too long, shorten both counts and still let the exhale finish last. Strain is a sign to ease off, not a sign to push through. Dizziness means stop.
Where one minute fits
- Before you answer a message you are already rewriting in your head.
- Between meetings, with your feet on the floor.
- In a doorway, before a conversation you care about.
- In bed, when the day starts replaying. There is a longer note on overthinking at night.
If you want seven days of this
The State First – Complete 7-Day Kit is the same kind of pause, written as a short daily page, a printable deck, and audio of about 30–60 seconds. €19. Digital, for personal use.
The guides collect the same ideas in reading form. Start with longer exhale breathing or nervous system regulation for beginners.