Breath
~4 min
Box Breathing Visualizer
An animated four-phase orb with breath-coherence scoring. Adjustable tempo, optional HR estimate.
Open →Evidence-informed · No accounts · Free
A practical, research-aware toolkit for anxiety. Thirty-one small instruments — breathing pacers, cognitive reframes, somatic releases, sleep resets, daily regulation — built around the nervous system, not motivational slogans.
Educational, not therapy. If you're in crisis, contact local emergency services or a crisis line — see footer.
Each category collects tools that work on the same lever. Choose whatever matches how your nervous system feels right now.
7 tools. Pace the inhale, lengthen the exhale, and recruit the parasympathetic brake on demand.
7 tools. Defuse sticky thoughts, scale catastrophes, and write thought records without templates.
6 tools. Progressive muscle relaxation, body scans, shaking release, vagal maneuvers.
5 tools. Map sleep debt, track caffeine decay, build a 90-minute wind-down that actually works.
6 tools. Schedule worry, budget energy, plan micro-recovery, build a personal coping card.
Box breathing + 5-4-3-2-1 grounding. Two tools, 90 seconds, anywhere.
Open box breathing →An animated four-phase orb with breath-coherence scoring. Adjustable tempo, optional HR estimate.
Open →Plot fear × likelihood on a 10×10 matrix, then auto-suggest de-catastrophizing steps.
Open →16 muscle zones with tense/release timers and a body diagram that lights up in order.
Open →Decay curves per dose, a sleep-risk score, and a bedtime recommendation.
Open →Allocate a daily 20-minute worry window and a parking-lot for worries outside it.
Open →CBT-style 7-column worksheet with cognitive-distortion flagging.
Open →Anxiety is a nervous-system state, not a thinking error. So we organise tools around five physiological and behavioural levers — not around "tips".
Slow exhalation lengthens the cardiac vagal tone, the parasympathetic brake. Breath tools are the primary lever.
Defusion, reappraisal, and evidence-for/evidence-against reduce literal belief in anxious predictions.
Body-based tools (PMR, scan, shaking) raise the signal-to-noise of bodily cues that signal safety.
Sleep is the cheapest anxiolytic. We protect it with debt math, caffeine decay and wind-down routines.
Worry time, energy budgets, and micro-recovery reduce the total cognitive load on the system.
Every tool page lists the mechanisms we leaned on (e.g. Lehrer Vaschillo resonance breathing, Borkovec worry postponement, Linehan DBT TIPP). Where evidence is mixed — for example with HRV biofeedback for non-clinical anxiety — we say so plainly. We are not a clinical service.
Yes. No accounts, no paywall, no upsell. We may show third-party advertising on some pages; it never interferes with a tool's input or button.
No. All calculations happen in your browser. We don't run a database of user input. See our Privacy Policy.
Because anxiety isn't a single thing. The toolkit works best when you match the tool to the lever — breath, mind, body, sleep, daily load.
Yes — most tools mirror protocols used in CBT, ACT, DBT, somatic therapy and behavioural medicine. Each tool page notes the origin protocol.