ManaSmurti is still in early access. Things may change as we improve.

Breathe

Three exercises you can do right now, wherever you are. No account needed, no equipment, nothing to learn.

Box Breathing

Four counts in. Four counts hold. Four counts out. Four counts hold. Repeat. Navy SEALs use this before high-pressure operations. It works just as well before a difficult meeting or when your thoughts won't slow down.

Good for: racing thoughts, pre-meeting nerves, when you need to focus.

5 minutes

Breathing

4-7-8 Breathing

Inhale for 4. Hold for 7. Exhale slowly for 8. This one is slower and deeper — it's designed to calm your body down, not just your mind. Works well at night when sleep won't come.

Good for: sleepless nights, unwinding after a long day, calming down after an argument.

5 minutes

Grounding

5-4-3-2-1 Grounding

When your mind is spiralling, this brings you back to where you are. Look around and name 5 things you can see. 4 you can touch. 3 you can hear. 2 you can smell. 1 you can taste. By the time you're done, you're here again.

Good for: anxiety spirals, feeling overwhelmed, when you can't stop replaying something in your head.

5 to 10 minutes

These exercises are for general well-being. They are not medical treatment. If you're in crisis, please contact a helpline or a qualified professional.

Breathe

Available exercises

Box Breathing

4-7-8 Breathing

5-4-3-2-1 Grounding