Box Breathing
Regulate · 2 min
Slows the stress response by lengthening the exhale and steadying your heart rate.
Body
0/2 · TodayBody is your regulation hardware: breath, movement and physical state. When your nervous system is activated, changing your body is faster than changing your thoughts. Complete practices here to fill the Body ring toward your daily, weekly and monthly goals.
Please read
A skills tool, not counseling or therapy
These are habit-building suggestions for general wellbeing — not medical advice. Talk to a doctor or physical therapist before changing how you exercise or eat, especially with an injury, pregnancy, or a health condition.
Reach out to a professional if…
- Low mood, worry, or numbness most days for two weeks or more
- Sleep, appetite, work, school, or relationships are slipping
- You're using alcohol, substances, food, or scrolling to cope
- Anger or panic is showing up faster than you can regulate it
- After grief, trauma, or a major life change that still feels stuck
- These practices help in the moment but nothing is shifting over weeks
Where to start
- Your GP or primary care doctor — the simplest first door.
- An employer EAP, school or campus counseling service.
- A licensed therapist directory, or a community mental-health service.
- Asking for help early is a skill, not a failure — it's the same growth mindset this app runs on.
In crisis or thinking about harming yourself? Contact emergency services now, or a crisis line — in the US call or text 988; in the UK call 111 or Samaritans on 116 123.
Quick plan for today
For when you don't want to browse. A few quick answers give you a best-fit pick for today, and they star-rate every recommendation below — movement, fuel, sleep, water, breath and light. Your ongoing plan lives below.
Your personalized body plan
Answer the questions above and every recommendation gets star-rated for you. Until then, here's the full library across all body categories.
0 body points today
0 of 7 categories covered today · balance beats volume
My plan — what I'm committing to
Nothing committed yet. Add anything below with “Add to plan”, then set how often you'll realistically attempt it — a small honest frequency beats an ambitious one you drop.
🏃10-minute daylight walk after waking
★★★★★Movement · 10 min · +8 pts
Within an hour of getting up, walk outside for 10 minutes at an easy pace. No headphones for the first few minutes — let your eyes take in the sky brightness. If mornings are impossible, take it at lunch.
🏃Brisk walk · 20 minutes
★★★★★Movement · 20 min · +12 pts
Pace it so you can talk but not sing. Add one hill or a set of stairs. Three to five times a week gets you most of the way to the 150 min/week guideline.
🏃Movement snacks — 2 minutes every hour
★★★★★Movement · 2 min · +5 pts
Set an hourly nudge. Stand, walk the length of the room, do 10 squats or a flight of stairs. Total under 15 minutes a day, spread out.
🏃Intervals · 6 × 45 seconds hard
★★★★★Movement · 15 min · +15 pts
Warm up 3 minutes. Then 6 rounds of 45 seconds hard / 75 seconds easy. Cool down 3 minutes. Cap at 1–2 sessions a week and only once you have a steady base.
💪Bodyweight circuit · 12 minutes
★★★★★Strength & mobility · 12 min · +12 pts
3 rounds: 8 squats, 6 incline push-ups (hands on a counter), 20-second plank, 10 glute bridges. Rest 60 seconds between rounds. Stop 2 reps before failure.
💪Mobility flow · 8 minutes
★★★★★Strength & mobility · 8 min · +8 pts
Cat-cow ×10, 90/90 hip switches ×10, thoracic openers ×8 each side, hamstring rocks ×10. Move slowly and breathe out on each stretch.
💪Loaded carry · 5 minutes
★★★★★Strength & mobility · 5 min · +8 pts
Carry something heavy-ish (shopping bags, a kettlebell, a full watering can) for 30–40 seconds, rest, repeat 4–6 times. Ribs down, shoulders back.
🍎Pair protein with fibre at every meal
★★★★★Fuel · 5 min · +6 pts
Eggs + whole-grain toast, Greek yogurt + berries, hummus + veg sticks, beans + brown rice. The pairing is the point — either one alone spikes and crashes more.
🍎Omega-3s twice a week
★★★★★Fuel · 10 min · +6 pts
Two servings a week of salmon, sardines or mackerel. Tinned is fine and cheap. Non-fish: walnuts, chia, ground flax or an algae-oil supplement.
Movement Ladder
Climb one rung at a time. Consistency beats intensity — a habit you repeat 5 days a week outperforms a perfect plan you abandon.
Two minutes or less. The goal is repetition, not effort — tiny habits stick because they survive bad days.
Slow nasal breathing · 2 min
Inhale 4 seconds through the nose, exhale 6. Repeat for two minutes.
Why it works: Longer exhales raise vagal tone and lower heart rate within a couple of minutes.
Stand & stretch break
Stand, reach overhead, roll shoulders back 5x, gentle side bends.
Why it works: Breaking up sitting improves circulation and reduces fatigue and stiffness.
10-minute daylight walk
Walk outside, ideally within an hour of waking. Phone in pocket.
Why it works: Morning daylight anchors circadian rhythm, improving sleep and mood.
Fuel: eat for what your body needs
Match food to the state you're actually in. No restriction, no rules — just additions that reliably help.
Afternoon crash / low energy
Protein + fibre pairing: eggs & whole-grain toast, Greek yogurt & berries, hummus & veg.
Pairing protein and fibre slows glucose absorption, flattening the spike-and-crash cycle.
Anxious or wired
Water first, then magnesium-rich foods: pumpkin seeds, spinach, black beans, dark chocolate.
Mild dehydration mimics anxiety symptoms; magnesium supports nervous-system regulation.
Low mood
Omega-3s (salmon, sardines, walnuts, chia) + colourful plants at every meal.
Mediterranean-style eating patterns show consistent associations with lower depression risk.
Poor sleep
Last caffeine by early afternoon; evening: kiwi, tart cherry, oats, or yogurt.
Caffeine has a ~5-hour half-life; light carbohydrate at night can ease sleep onset.
Foggy focus
Rehydrate, add nuts or olive oil, and don't skip breakfast protein.
Even 1–2% dehydration measurably reduces attention and working memory.
Gut discomfort
Fermented foods (yogurt, kefir, kimchi) plus 30 different plants across the week.
Plant diversity and fermented foods increase microbiome diversity, linked to lower inflammation.
Fuel logged today · 0
Set a starting-slow habit goal
Pick one habit so small it feels almost too easy. Missing a day isn't failure — never missing twice is the whole skill.
Growth mindset: you're not 'someone who exercises' yet — you're someone practising. Each square is evidence, not a verdict.
Find Your Practice
Three questions to match you to the right Body, Mind or Soul practice for this moment.
Where do you feel it most right now?
What's your energy like?
How much time do you have?
Answer all three to see your match.
Skills Lab
Guided, timed practice for emotional regulation and balance — one skill at a time.
TIPP Reset
Regulate · 3 min
Fast physiological down-regulation for high-intensity distress (DBT skill).
Two-Minute Body Scan
Ground · 2 min
Builds interoception — noticing stress early, before it becomes overwhelm.