Always with you. Under two minutes. Lengthens exhale and signals safety through vagal pathways.
For sleep, panic, overwhelm, anxiety, racing thoughts, and nervous system regulation.
Breathe only through the nose.
Five seconds in from the diaphragm — stomach expands, chest stays relaxed.
Five seconds out through the nose. No pause between breaths.
For overwhelm, worry, and fear. Vibration from humming stimulates the vagus nerve and invites downregulation.
Inhale through the nose.
Exhale through the nose while humming continuously until the breath is completely empty.
Repeat eight to ten times.
Low-frequency chest resonance to anchor your own hum to.
Quiet spoken cues — breathe in, hum all the way down, again.
A nervous system toolkit. Not a generic breathing app.