Guided breathing
Breathe your body calm
Follow the circle: breathe in as it grows, out as it shrinks. Two or three minutes is usually enough to feel the difference.
Ready when you are
4 · 4 · 6 seconds
In
4s
Hold
4s
Out
6s
Rest
0s
Why it works
Slow breathing with a longer out-breath activates your parasympathetic nervous system — the body's natural brake — and your heart rate starts to settle within minutes. Not a placebo: physiology.
The science of breathing →When to use it
- · Daily, in the week before your flight
- · At the gate and while boarding
- · During takeoff, turbulence and landing
- · The night before, to help you sleep
Make it automatic
Practise when you're calm, so it's an easy habit when you're not. Your settings are remembered on this device, and the tool works without an internet connection once loaded.
Open the calm-now toolkit →