A small practical tool
A two-minute pause.
No score to reach. Just a little space to notice where you are.
Start where you are
Sit or stand somewhere safe. Feel your feet supported. Breathe gently, without forcing or holding your breath.
You can use the steps below without starting a timer.
Notice your surroundings
- Name five things you can see.
- Notice four things you can feel against your skin.
- Listen for three sounds.
- Notice two smells, if comfortable.
- Notice one taste, or one thing supporting you.
You can change or skip a sense. Keep your eyes open if that feels safer. Stop if the exercise makes you dizzy or more distressed; return to your usual breathing.
Sources: WHO: Doing What Matters in Times of Stress; NHS: breathing exercises for stress. This optional pause is not a treatment or an emergency service.
What this tool records
Nothing is sent to Weave. The timer does not collect feelings, health information or outcomes. It cannot tell us what percentage of people feel calmer.
If you need more support
For immediate danger or a medical emergency in India, call 112. For mental health support, Tele-MANAS is available on 14416. Do not wait for a website reply in an emergency.
Read the guide to anxiety · All family guides