Slow down, one breath at a time

Follow the circle. When it grows, breathe in; when it shrinks, breathe out.

Breathing circle

A longer breath out slows the heart. Good for anyone, any time.

Gentle vibration

Look around. Name five things you can see.
Name four things you can touch. Feel them: the chair, your clothes, the floor under your feet.
Name three things you can hear right now.
Name two things you can smell, or two smells you like.
Name one thing you can taste, or take a sip of water.
You are here, in this moment, and you are getting through it. Well done.

One hour before bed: dim the lights and put the phone on charge away from the bed.
Write tomorrow’s three most important tasks on paper, so your mind can let go of them.
Wash your face and feet, and change into loose clothes.
Lie down. Tighten your feet for five seconds, then let go. Do the same with legs, hands, shoulders and face.
Breathe in for 4 and out for 6, ten times. If thoughts come, notice them and come back to the breath.
Picture a calm place you know: a river bank, a temple courtyard, your grandmother’s verandah. Stay there.

Mann is self-help and a guide to real help, not treatment or diagnosis. Everything stays on your phone. All Mann tools

Pick a pattern. The circle and the words show when to breathe in, hold and breathe out. Your phone can vibrate gently at each change.
Grounding brings you back to the present by naming what you see, touch and hear. Tap "Read aloud" to have it read to you.
The wind-down is a short routine for the last hour before bed.
If you feel dizzy, stop and breathe normally.

Which pattern should I use?

Start with "Easy". Use box breathing before an exam or interview, 4-7-8 in bed, and the double sigh for quick relief from tension.

I am having a panic attack right now

Open the 60-second panic card. It works offline once saved. If you have chest pain or it is your first attack after 40, call 108 or 112.

Does it work without internet?

Yes. Once the page has opened, the tools work in airplane mode. Calling 14416 needs only a phone line.

Last checked: 2 November 2026

Did this help?

Something looks wrong?

No text is sent: we only count reports. Experts in our reviewer network check the reported line; fixes go in the corrections log.