How to read your result
Reset, not cure
Breathing tools are best used as short calming supports. They can help settle the moment, but they do not replace broader care when distress is ongoing.
SelHealth Calculators
Breathing Reset
Use the SelHealth Breathing Reset to guide calm breathing, settle your pace, and support short moments of recovery.
How to use this tool
- Open the guided breathing pattern.
- Follow the pace for a few minutes.
- Notice whether tension, breath speed, or mental noise begins to settle.
🧠 Mind & Wellness
SelHealth dark calculator system
Sleep Quality Check
Assess sleep cycle efficiency and slow-wave sleep patterns.
Sleep pattern
Educational
Educational Tool
Medically reviewed • Last reviewed: 2026-03 • Source: CDC / AASM-aligned sleep health guidance
• Evidence level: Wellness support / non-diagnostic guidance
Weekly Sleep Shortfall
Estimate your weekly sleep shortfall from average sleep over the last 7 days versus a realistic daily target. Educational only.
Last 7 days
Educational
Educational Tool
Medically reviewed • Last reviewed: 2026-03 • Source: CDC / AASM sleep duration guidance
• Evidence level: Wellness support / non-diagnostic guidance
Perceived Stress Check
A brief perceived-stress scale for recent stress burden. It does not measure cortisol directly.
Recent stress
Screening only
Screening Tool
Medically reviewed • Last reviewed: 2026-03 • Source: PSS-4
• Evidence level: Validated screening instrument
Anxiety Symptom Screen
Validated screening tool for generalized anxiety symptoms over the last 2 weeks.
Screening only
Last 2 weeks
Screening Tool
Medically reviewed • Last reviewed: 2026-03 • Source: GAD-7
• Evidence level: Validated screening instrument
Safety notes:
- GAD-7 screens anxiety symptoms over the last 2 weeks.
Mood Reflection
Validated screening tool for depressive symptom burden over the last 2 weeks.
Screening only
Last 2 weeks
Screening Tool
Medically reviewed • Last reviewed: 2026-03 • Source: PHQ-9
• Evidence level: Validated screening instrument
Safety notes:
- If you endorsed the self-harm item, seek immediate same-day support.
Therapeutic Breathing
Scientifically proven techniques to calm the nervous system and reduce stress.
Guided practice
Lifestyle
4-7-8 Relaxing
In 4 - Hold 7 - Out 8
Box Breathing
In 4 - Hold 4 - Out 4 - Hold 4
Calming Breath
In 4 - Out 6
~
Ready
💚 Benefits of Breathing Exercises:
- Immediate reduction of stress and anxiety via Vagus Nerve activation.
- Improved focus and attention (especially Box Breathing).
- Regulation of heart rate and lowering blood pressure.
- Aiding deep relaxation and falling asleep (4-7-8 technique).
Life Satisfaction
The Satisfaction with Life Scale (SWLS) is a global measure of well-being. Indicate your agreement below.
Reflection tool
Educational
Wellness Estimate
Medically reviewed • Last reviewed: 2026-03 • Source: SWLS
• Evidence level: Validated screening instrument
1. In most ways my life is close to my ideal.
2. The conditions of my life are excellent.
3. I am satisfied with my life.
4. So far I have gotten the important things I want in life.
5. If I could live my life over, I would change almost nothing.
Guided Meditation
Meditation sessions with calming music to reduce stress and increase mindfulness.
Audio support
Lifestyle
05:00
Choose duration & music, then click "Start" 🧘
What this tool helps you do
The Breathing Reset is a simple guided tool designed to help you slow your breathing pattern and create a short recovery pause. It is especially useful when you feel mentally overloaded, physically tense, or in need of a quick grounding routine.
Frequently asked questions
When is a breathing reset most useful?
It can be helpful during moments of stress, restlessness, tension, or when you need a quick transition back to calm.
Can breathing exercises replace professional support?
No. They are supportive self-regulation tools, not a substitute for qualified care when symptoms are severe or persistent.