Start with the breathing timer below: pick a rhythm, press start, and follow the circle for two minutes. Grounding, face and eye exercises are further down. No account, no download — it all runs right in this tab.
Open in TelegramSlow, controlled breathing is one of the few things you can consciously use to influence your nervous system. When the exhale is longer than the inhale, it tends to activate the parasympathetic system — the part of the body linked to rest rather than alert. This shift is often associated with changes in heart rate variability (HRV), a measure researchers use to describe how flexibly the heart responds to the body's changing needs. A higher HRV is generally linked to a calmer physiological state.
A few minutes of paced breathing before bed can also make it easier to fall asleep, since a slower breathing rate tends to signal the body that it's safe to wind down. None of this is a cure or a guarantee — it's a simple physical lever you can use whenever you need a moment to reset. The timer just keeps the rhythm so you don't have to count.
Four moments people usually arrive with. Each one opens the exercise built for it — no reading first.
Three rhythms, each with a guided timer. The long exhale is the part that settles you; the pattern just decides how you get there.
For when the spiral is in your thoughts rather than your chest — attention comes back to the room you are actually in.
Short guided videos for the jaw, eyes and face — where anxiety tightens first, usually without you noticing.
For anxiety that keeps circling instead of spiking. A thought record gives the loop somewhere to go.
A panic attack peaks and then fades on its own. These are the things that help while it does — and the words to use when thinking clearly is hard.
Anxiety gets louder when there is nothing left to distract you. A wind-down that starts in the body works better than trying to argue yourself to sleep.
The sources behind what is on this site, with what each one actually shows — including where the evidence is thin. Every link goes to the paper itself, not to a summary of it.
Longer reads for the moments and questions behind the anxiety.
Right now, make your exhale longer than your inhale — breathe in for about 4 seconds, out for about 8 — and let your shoulders and jaw drop. Slow, exhale-weighted breathing may help ease the physical arousal that carries a panic attack. Then name 5 things you can see, to pull your attention out of the thought spiral. A panic attack peaks and then fades on its own; these are self-help steps, not a substitute for medical or mental-health care.
Anxiety shows up in the body, so start with the body: a slow exhale-focused breath, a gentle eye or face release, or 5-4-3-2-1 grounding. Short breathing and grounding exercises may help reduce physical arousal during acute anxiety, and they need no belief or concentration to try. AnxietyTools guides each one free. They are one self-help option and do not replace treatment when treatment is needed.
Do a short body-based exercise — slow exhale-focused breathing, a gentle eye release, or 5-4-3-2-1 grounding. A brief breathing or grounding exercise may help reduce acute anxiety and physical arousal. AnxietyTools guides each one step by step, for free.
Slow breathing with a long exhale — for example inhale about 4 seconds, exhale about 8. Lengthening the exhale is the most studied of the quick techniques and may help settle panic over a few cycles. Grounding by naming what you see, hear and feel can also interrupt the spiral.
Research on slow, paced breathing suggests it may help reduce acute anxiety and physical arousal, and it is among the better-studied self-help techniques. It is not a treatment for an anxiety disorder — it is a tool for the moment, alongside professional care where that is needed.
Yes — every face, eye and breathing exercise is completely free, with no sign-up. The same practices are also available inside the Telegram bot.
Use them the moment anxiety rises, and a few minutes daily as prevention. Regular practice makes the calming response faster and easier to reach over time.