Guided session
Breathing + Tone
Short pairing of paced breathing with light vocal tone for mid-day reset.
- Duration
- 12 min
- Focus
- Steady attention
- Tone
- 432 Hz
Evidence note
Breath pacing is a well-studied self-regulation tool. Tone is offered as complementary practice, not a cure claim.
Step 1
Posture check
Feet grounded, spine long, eyes soft. One slow shoulder roll.
Step 2
Box breath
Inhale 4, hold 4, exhale 4, hold 4. Repeat without strain.
Step 3
Humming tone
On the exhale, add a soft hum. Feel vibration in the chest and face.
Step 4
Quiet return
Stop humming. Take three ordinary breaths and open your eyes if closed.
Guided session
Breathing + Tone
Short pairing of paced breathing with light vocal tone for mid-day reset.
0:00
of 12:00
Current step
Posture check
Feet grounded, spine long, eyes soft. One slow shoulder roll.
Step timer 0:00 / 1:00
How are you feeling?
Optional check-ins help you notice patterns over time. Nothing here is shared with your clinic unless you choose to.
Before
After
Start the session when you are ready. You can pause anytime.