Free anxiety tools

• Box breathing timerBox breathing is four counts in, four holding, four out, four holding. Start the free timer below, then read how to do it, when it helps and when it does not.
• 4-7-8 breathing timerBreathe in for four, hold for seven, breathe out for eight. Start the free 4-7-8 timer below, then read how to do it, why the long exhale matters and when to skip it.
• Physiological sighTwo inhales through the nose, then one long slow exhale through the mouth. Run the free timer below and read the Stanford trial behind cyclic sighing, in plain words.
• 5-4-3-2-1 groundingName five things you can see, four you can hear, three you can touch, two you can smell and one you can taste. Walk through it one sense at a time, free and private.

If you are in an acute moment

There is a single page built for exactly that: panic attack help. It puts paced breathing, grounding and crisis numbers on one screen, with large type and as little to read as possible.

How these tools work

Everything runs in your browser. There is no account, no email gate and no analytics inside the tools. Nothing you type into the grounding exercise leaves the page or is stored — closing the tab clears it. Sound is off unless you turn it on, and if your device asks for reduced motion the breathing circle is replaced by a plain countdown.

Written guides

Each tool has a longer written companion with the evidence, the variations and the situations it suits: see all guides.

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