Take a few minutes to breathe

Pick a pattern and follow the wave. Breathe in as it rises, out as it falls. Gentle sound cues are on by default, so when you are still and seated you can close your eyes and follow the sound or buzz instead — switch either off in Options any time, even mid-session.

A calm wellbeing tool — not medical treatment. Sit or lie down first, breathe gently, and stop if you feel dizzy. Don't use it while driving, in water, or in a bath. If you have a heart, lung or seizure condition, are pregnant, or it's for a child, check with your doctor first.

Or pick a pattern

Sit or lie down. Breathe gently — don't force big breaths. Stop and breathe normally if you feel dizzy or light-headed. Not while driving, in water, or in a bath.

Feeling worse, or in crisis? Call Lifeline 13 11 14 · in an emergency 000.