In-the-Moment Stress Tool

A brief, portable tool for stressful moments: a short breathing reset followed by one quick reframe. For everyday stress management, not for crisis or clinical care; if you're in crisis, contact local emergency or crisis support.

How often: as-needed · planning default, not from the research

When: any time · the sources state no time of day; the planner's slot is a default

The time slot is a planning choice: a swap can keep it.

Not yet in the evidence base — this is a reasonable way to work toward the goal, not a recommendation a review has confirmed. See “Evidence status” below for what a review would need to confirm.

The evidence applies to the practice, not to these particular steps — they are one way to carry it out.

1
Brief Mindfulness and Breathing
2 minutes
Acute 1-3 minute version; steady the breath before responding.
Slot: acute stress / anxiety downregulation
Scaffold: app-designed stepApp-designed prescriptionno finding maps to this routine's block, so nothing states these numbers.
10 options for this requirement
These are the practices the completed Round-2 reviews name for acute stress / anxiety downregulation. The evidence rating on this routine belongs to the practice and its dose, not to any one of these. Choosing one changes what you read on this page only — it is not saved on any session in your week, and it never changes what the routine prescribes. To keep a choice, make it on the session itself in My Week.
Alternate-nostril (Nadi Shodhana)
Described in the review
2 papers put it in this slot · dose in duration
Evidence and how-to
Bhramari (humming bee)
Described in the review
2 papers put it in this slot · dose in duration
Evidence and how-to
Box breathing
Compared in the review
2 papers put it in this slot · dose unit not stated
Evidence and how-to
Buteyko
Compared in the review
1 paper put it in this slot (inferred by the extraction, not stated in the paper) · dose unit not stated
Evidence and how-to
Humming / vocalised exhale
Compared in the review
9 papers put it in this slot · dose in duration
Evidence and how-to
Kapalabhati
Compared in the review
2 papers put it in this slot (inferred by the extraction, not stated in the paper) · dose unit not stated
Evidence and how-to
Resonance / coherent breathing
Compared in the review
3 papers put it in this slot · dose in duration
Evidence and how-to
Sigh-based (physiological / cyclic)
Compared in the review
1 paper put it in this slot · dose unit not stated
Evidence and how-to
Slow-paced breathing
Compared in the review
1 paper put it in this slot (inferred by the extraction, not stated in the paper) · dose in duration
Evidence and how-to
Ujjayi
Compared in the review
3 papers put it in this slot · dose unit not stated
Evidence and how-to
2
Cognitive Reappraisal Practice
1 reframe
Name the automatic thought, then generate one alternative interpretation.
Slot: cognitive reappraisal
Described in the findingApp-designed prescriptionthe finding states no reps for this.
1 option for this requirement · nothing to swap it for
This is the one practice the completed Round-2 reviews name for cognitive reappraisal. The evidence rating on this routine belongs to the practice and its dose, not to any one of these. Choosing one changes what you read on this page only — it is not saved on any session in your week, and it never changes what the routine prescribes. To keep a choice, make it on the session itself in My Week.
Transcendental Meditation
Compared in the review
1 paper put it in this slot (inferred by the extraction, not stated in the paper) · dose in duration
Cannot be used here: This step's dose is measured in count and this option's in duration. Converting between them is not something the research says, so the swap is refused rather than converted.
Evidence and how-to

Safety, and where each line comes from

9 product safeguard (app-authored)1 source silent

Each line below says where it comes from. “Reported by the review’s sources” is the source’s own words about adverse events or contraindications. “Product safeguard” is written by this app, not by the research. “Source silent” means the studies behind this routine report nothing on that point, which is not the same as saying it carries no risk.

Who should modify or avoid this

Product safeguard (app-authored)A minority feel more anxious focusing on the breath; switch anchors or shorten, and stop if distress rises. Rarely, transient sleep or mood effects are reported.
From this routine’s block record, written by this app.
Product safeguard (app-authored)Most generally healthy adults.
From this routine’s block record, written by this app.
Source silentThe sources behind this routine's finding report no contraindications or population restrictions.

When to seek supervision or clearance

Product safeguard (app-authored)Low mood, sadness, or loss of interest that persists most days for more than 2 weeks
From this routine’s block record, written by this app.
Product safeguard (app-authored)Anxiety, worry, or fear that persists more than 2 weeks or interferes with work, relationships, sleep, or daily functioning
From this routine’s block record, written by this app.
Product safeguard (app-authored)Any thoughts of self-harm or suicide, stop and contact a crisis line (e.g., 988 Suicide & Crisis Lifeline in the US) or emergency services immediately
From this routine’s block record, written by this app.
Product safeguard (app-authored)Distress that worsens or feels unmanageable during or after a practice
From this routine’s block record, written by this app.
Product safeguard (app-authored)Using these practices to avoid, delay, or replace care for a diagnosed or suspected mental health condition
From this routine’s block record, written by this app.
Product safeguard (app-authored)Breathing focus that triggers panic, dizziness that does not resolve, or rising distress
From this routine’s block record, written by this app.
Product safeguard (app-authored)Signs of a medical emergency (chest pain or pressure, trouble breathing, fainting, sudden weakness or numbness) mean 911 or your local emergency services; thoughts of self-harm or suicide mean the 988 Suicide & Crisis Lifeline. This app does not diagnose, treat or give personalised medical advice.

How to do it

Use it at the moment of stress, before you respond - step away for two minutes if you can, even to a hallway, a stairwell, or a parked car.
Breathe naturally rather than forcing a deep or counted pattern; over-controlling the breath usually makes people more uncomfortable, not less. Two minutes is enough for this version.
If focusing on the breath makes you feel more anxious or lightheaded, switch the anchor - feet on the floor, sounds in the room, hands on a surface - or shorten it. Stop if distress keeps rising.
Then name the automatic thought in one sentence, as literally as it showed up ('I am going to get torn apart in this meeting'). Naming it is what makes the next step possible.
Generate one alternative reading you would actually believe, not a cheerful one: 'there will be hard questions and I can answer some of them' works better than 'it will be great.' A reframe you do not buy will not hold.
This is a tool for everyday stress. In a crisis, or if you are having thoughts of harming yourself, contact a crisis line (988 in the US) or emergency services instead.

Evidence status

Not yet in the evidence base

No internal review in this library has asked this specific practice’s question yet, so there are no cited studies here. It’s included as a way to work toward the goal — not because a review has confirmed it works as described.

What a review would need to answer: Do brief, self-guided mindful-breathing sessions of under fifteen minutes, outside a structured mindfulness programme, reduce perceived stress or anxiety?

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