Four kinds of pause, one rule: a pause is a minute or two, not a meditation retreat. Every one runs on a visual pacer with optional voice, ends on your mark, and is recorded in your private history — never on a scoreboard, because there isn't one.
Breathe
The fastest way to tell your body it's safe is to change how you breathe. Each one carries its own message: slow and deep, square and steady, a quick double-inhale sigh, a long evening wind-down, and the heart's own five-and-five rhythm.
- Slow Deep Breath — shoulders down, in a minute
- Box Breathing — the count pilots use
- Physiological Sigh — two in, one long sigh out
- 4·7·8 Wind-down — made for evenings
- Coherent 5·5 — your heart's favourite rhythm
Quiet
Stillness with a single point of focus — or no point at all. Sunny steps away for these; the screen dims, the phone goes quiet, and the pause is entirely yours.
- Focused Mantra — one warm sentence, and quiet
- Blank Screen — two minutes of real nothing
- Say It Aloud — hearing your own voice say something kind makes it stick
Move
One pause for the body the desk has been quietly folding in half. User-paced steps, no counting, no reps.
- Stand & Stretch — undo the desk hunch
Away
Pauses that take you off the screen entirely — light, air, warmth, and distance for tired eyes.
- Step Outside — light, air, a change of scene
- Sip Something Warm — one warm cup, nothing else
- Look Far Away — the 20-20-20 break eye doctors keep prescribing
Every pause is free, forever. If you want to feel one before the app lands, a few of them run right here on the website: the free tools.