Choosing and understanding exercises
All exercises
The app groups its exercises by what you need now. Two exercises are free; the rest are available with full access.
No Calm Down Fast account is needed. Star with your eyes and Fist-palm are free in the Android app. The full collection opens with a one-time Google Play purchase, without a subscription. Restore your purchase through the Google Play account used to buy it.
Strong anxiety
My heart is racing. I need a moment to steady myself.
- Star with your eyes
- Direct your gaze up and down, left and right, then along both diagonals on your own. You can start in any direction. You do not need to track an object or look at the screen during the exercise.
- Breathing 4–2–6
- A breathing exercise: inhale for 4 seconds, pause for 2 seconds and exhale for 6 seconds. The app demonstrates this rhythm.
- Tension and relaxation
- Gently tense your body: bend your arms, comfortably clench your fists and slightly curl your toes. Then relax your whole body and rest.
- Subtraction
- Do the subtraction exercises in your head or on paper
Background anxiety
I feel tense or restless, even though my pulse feels normal.
- Breathing 4–6
- Breathe with a longer exhale. Do the exercise for 5 minutes.
- Eye eights
- Watch the example, then trace a figure eight with your eyes on your own, keeping your head still. You do not need to look at the screen. Do 5 in one direction, then 5 in the other.
- Mirror drawing
- Put your hands on the table and use the fingers of both hands to draw any shapes at the same time for two minutes.
Can’t wind down
I’m ready for bed, but my mind and body are still busy.
- Breathing 4–7–8
- A bedtime breathing exercise: inhale for 4 seconds, pause for 7 seconds and exhale for 8 seconds. The app demonstrates this rhythm.
- Cradle
- An exercise lying down with your knees near your chest in a comfortable position. Breathe slowly and smoothly; you may gently rock from side to side if you wish.
- Body weight
- An exercise in attending to bodily sensations: imagine your body gradually filling with a pleasant feeling of heaviness. Breathe slowly and gently.
Low energy
I feel sleepy or sluggish and want to become more alert.
- Fist-palm
- A hand coordination exercise: one hand is open and the other forms a fist. Switch their positions following the demonstration in the app.
- Ear-nose
- A hand coordination exercise: hold your nose with one hand and the opposite ear with the other. Release your hands and switch their positions.
- Finger rings
- On both hands, touch your thumb to your index, middle, ring and little finger in sequence, then reverse the order.
- Captain
- Follow the model for 10–15 repetitions, switching the visor and raising your thumb.
- Motor
- A coordination exercise: alternate between raising one forearm and lowering the other, turning your head towards the raised forearm. Watch both positions in the app first; stay within a comfortable range of motion.
Follow the guidance at a comfortable pace. You can skip any movement or stop at any time. Stop if an exercise feels uncomfortable. The product does not assess your health or determine your condition.