Short techniques you can use anywhere, no app needed. Each page explains how to do it step by step, what the research actually shows, and when it's worth reaching for.
They're for everyday stress and anxious moments. If anxiety is significantly affecting your daily life, please talk to your GP or a mental health professional.
Box breathing
Four equal counts: in, hold, out, hold. Simple to remember under pressure.
Coherent breathing
About 5.5 seconds in, 5.5 out, no holds. The rhythm MoodFire's Breathe uses.
Physiological sigh
Two inhales through the nose, one long exhale. Quick to do, and the best performer in a 2023 study.
Butterfly hug
Cross your arms and tap each shoulder in turn. A gentle, left-right self-soothing gesture.