Choosing and understanding exercises
How to choose an exercise
Start with your current needs, available space and comfort rather than a promised result.
Look through the four groups in the app: strong anxiety, background tension, preparing for sleep and waking up. Pick an exercise you can comfortably do where you are. Read its instructions and limitations before starting; you can skip a movement or stop. The categories are navigation choices, not a health assessment.
Strong anxiety
My heart is racing. I need a moment to steady myself.
Star with your eyes A simple visual path for your eyes to follow. One clear action to turn your attention to.
Star with your eyes · Breathing 4–2–6 · Tension and relaxation · Subtraction
Background anxiety
I feel tense or restless, even though my pulse feels normal.
Mirror drawing Both hands trace mirrored shapes on a table, following the model. A simple, coordinated movement.
Breathing 4–6 · Eye eights · Mirror drawing
Can’t wind down
I’m ready for bed, but my mind and body are still busy.
Cradle A lying-down exercise with gentle, optional rocking and slow breathing. Make room for a quieter pace.
Breathing 4–7–8 · Cradle · Body weight
Low energy
I feel sleepy or sluggish and want to become more alert.
Fist-palm Alternate an open palm and a closed fist, following the model. A small coordination exercise for your hands.
Fist-palm · Ear-nose · Finger rings · Captain · Motor
Many exercises fit into a short break. Some bedtime exercises ask for longer. Follow the guidance for the exercise you choose; there’s no need to rush.
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.