Restore

Come down as deliberately as you go up

Six guided techniques with a live pacing ring, optional audio cues and a script you can download and read aloud. Free, right here, no account needed.

Box breathing

Steady the nerves before a lift, a meeting or a hard conversation.

Ready

16s cycle

04:00 remaining

Media library

Every technique, written out line by line

Read it, record it, or hand it to someone else to guide you. Audio cues in the player mark each inhale, hold and exhale so you never have to watch the screen.

Box breathing

4 min · 4-4-4-4

calm

Steady the nerves before a lift, a meeting or a hard conversation.

Read the guided script
  1. Sit tall, feet flat, shoulders heavy. Let your jaw unclench.
  2. Breathe out everything you're holding. That's the starting line.
  3. Inhale through the nose for four — slow and quiet, belly first.
  4. Hold for four. Nothing to do here. Just stay still.
  5. Exhale through the mouth for four, like fogging a window.
  6. Hold empty for four. Notice you're completely fine down here.
  7. Repeat the square. Four in, four hold, four out, four hold.
  8. Each round, drop your shoulders one more millimetre.
  9. On the last round, let the breath return to normal and sit for ten seconds before you move.
  • pre-workout nerves
  • focus
  • acute stress

4-7-8

3 min · 4-7-8

sleep

The long exhale that drops your heart rate fast.

Read the guided script
  1. Lie down or sit back. Tongue rests lightly behind your top teeth.
  2. Empty your lungs fully with a soft whoosh.
  3. Inhale quietly through the nose for a count of four.
  4. Hold for seven. Keep your face soft — no bracing.
  5. Exhale through the mouth for eight, slow and audible.
  6. That long exhale is doing the work. Let it be longer than feels necessary.
  7. Four rounds is a full dose. Eight if sleep is the goal.
  8. If you get lightheaded, shorten the counts and keep the ratio.
  9. Finish by breathing normally and noticing how heavy your body feels.
  • falling asleep
  • panic spikes
  • night waking

Coherence

5 min · 5-5

reset

Five and five. The everyday reset you can do anywhere.

Read the guided script
  1. Anywhere works — desk, car, gym floor. Just stop moving.
  2. Breathe in through the nose for five, smooth as a dial turning.
  3. Breathe out for five, the same speed. No pause at either end.
  4. Six breaths a minute. That's the whole technique.
  5. Let your attention rest on the turn between in and out.
  6. If your mind wanders, that's the rep — bring it back and keep pacing.
  7. Five minutes is the sweet spot; ten is better on a heavy day.
  8. Come out slowly and pick one small next action.
  • daily reset
  • desk stress
  • post-workout

Evening wind-down

6 min · 4-6-2

sleep

Longer exhales to hand the day over to sleep.

Read the guided script
  1. Lights low. Phone face down and out of reach.
  2. Lie on your back, one hand on your chest, one on your belly.
  3. Inhale for four — only the lower hand should move.
  4. Exhale for six, letting the ribs collapse under their own weight.
  5. Rest for two with nothing happening at all.
  6. Every round, imagine the day getting one shade quieter.
  7. Six minutes, then stop counting and let sleep take over.
  • evenings
  • overthinking
  • sleep quality

Physiological sigh

2 min · 2-1-6

reset

Two quick inhales, one long release — the fastest stress dump there is.

Read the guided script
  1. Stand or sit — this one works in any position.
  2. Inhale through the nose until your lungs feel about full.
  3. Take a second short sniff on top to reinflate the deep air sacs.
  4. Let it all go through the mouth in one long, unhurried sigh.
  5. Two or three rounds is enough to feel the change.
  6. Use it between hard sets, before a call, or the moment your chest tightens.
  • instant relief
  • between sets
  • before a hard call

Morning charge

3 min · 2-2-4

energy

Brisk breathing to wake the body without caffeine jitters.

Read the guided script
  1. Sit upright with your spine long — feet planted, chest open.
  2. Breathe in and out through the nose at a brisk, even two-count.
  3. After twenty pairs, exhale and hold empty for four.
  4. Inhale deeply and feel the lift through your chest.
  5. Three rounds. Stop early if you feel dizzy — this one is potent.
  6. Finish with thirty seconds of normal breathing before you stand.
  • mornings
  • pre-training
  • low energy

Stress check-ins

Rate the tension before and after. Watch the gap widen as the weeks go by.

A 7-day recovery plan

Your training days and your restore sessions laid out in one week, automatically.

One streak for both

A breathing session keeps the streak alive on the days lifting isn't happening.

Pair it with a training plan

Push and Restore work best together — both included on Premium, $29.99/mo or $269.91/yr.