How you feel
Feeling low?
Heavy, flat or a bit sad today. Low days happen to everyone. These gentle tools won't fix everything, but they might make the next hour a little softer.
See suggestions for feeling low in the app.
Small comforts count
A warm drink, a few slow breaths, one kind sentence to yourself. Try Even Waves for a gentle, balancing rhythm, or read back your notes in the Gratitude Jar.
You don't have to manage alone
If you've felt low for more than a couple of weeks, or it's affecting your daily life, please talk to your GP. If you feel unsafe or need to talk now, you can call Samaritans free on 116 123, any time.
Breathing exercises for feeling low
- Gentle PauseA slow, longer exhale tells your body it is safe to soften. The perfect reset.
- Hand on HeartRest a hand on your chest. Breathe in kindness, breathe out the harsh inner voice.
- Even WavesSlow, even breaths at about six a minute. Balancing and quietly restorative.
- Soft LiftA gentle, slightly brighter rhythm for when you feel flat and foggy.
- Morning RiseA bright, steady rhythm to clear the fog and greet the day gently.
- Resonance BreathingAbout six slow breaths a minute: the natural rhythm where heart and breath fall into step.
- Three-Part BreathFill the belly, then the ribs, then the chest, and let it all go. A full, nourishing breath.
- Kindness BreathPair each breath with a kind phrase. Gentle medicine for a harsh inner voice.
Guided relaxations
- Warm Light Body ScanA slow glow from head to toe
- Hands of KindnessOffer yourself the comfort you would give a friend
- Footsteps on the ShoreWalk with the rhythm of the waves
- A Note to Your Younger SelfReconnect with the part of you that needed kindness
- Forest BathingA slow wander beneath tall, quiet trees
- The Rainy WindowA cosy nook, a warm blanket and the sound of rain
Kind words
Enough, as you areYou are not behind. You are not too much. You are exactly where you are, and that is a fine place to start.
This feeling will passFeelings are like weather. This one is real, and it will also move on. You have weathered storms before.
Progress, not perfectionSmall steps still move you forward. A wobbly step is still a step.
Little wins countGot out of bed. Drank some water. Opened this app. These count. You count.