How you feel
Feeling restless?
Fidgety, scattered energy that won't settle. Rather than fighting it, give it somewhere to go: a rhythm to follow or muscles to tense and release.
See suggestions for feeling restless in the app.
Give the energy a shape
Patterns with clear steps, like triangle breathing or box breathing, give restless attention something to follow.
Move it through the body
Progressive muscle relaxation lets you tense and release tension on purpose, which can feel more satisfying than trying to sit still.
Breathing exercises for feeling restless
- Gentle PauseA slow, longer exhale tells your body it is safe to soften. The perfect reset.
- Box BreathingFour equal sides: in, hold, out, hold. Steady and grounding when your mind is busy.
- 4 · 7 · 8 Wind-DownA classic for winding down before sleep. Skip the hold if it feels uncomfortable.
- Triangle BreathThree equal steps to give restless energy a simple shape to follow.
- Soft BellyBreathe low and slow into your belly. A simple way to switch off the stress response.
- Humming Bee BreathBreathe in, then hum softly as you breathe out. The vibration is surprisingly soothing.
- Cooling BreathSip cool air in through pursed lips, then breathe out slowly through the nose. Lovely when you feel hot and bothered.
- Long ExhaleBreathe out for twice as long as you breathe in. One of the most reliable ways to calm your nervous system.
Guided relaxations
- Warm Light Body ScanA slow glow from head to toe
- Cloud WatchingTwo minutes of wide, open sky
- Two-Minute Desk ResetA quick unknotting for busy days
- Mountain StillnessSteady and unshaken, whatever the weather
- Stargazing on a HillLie back on warm grass beneath a sky full of stars
- Ocean Floor StillnessSink slowly into calm, blue quiet
Kind words
Breathe firstBefore you fix, plan or answer, breathe. The world can wait for one slow breath.
Soft shouldersNotice your shoulders. Let them drop. Unclench your jaw. There. That's a little kindness too.
Room to breatheMake a little space today. Five minutes that belong to nobody but you.
Be where your feet areYour mind may wander into tomorrow. Gently walk it back to right here, right now.