Daily wellness

Breathing & relaxation

Slow breathing is the one lever you can pull on your own nervous system at any moment — in any ward, without equipment or permission. Lengthening the out-breath is what does the work.

In for 4, out for 6

Everyday anxiety, before appointments, winding down. The safest default for most people.

Ready

4 minutes

Length

If focusing on the breath makes you more anxious

That is common with breathlessness, panic or trauma, and it is not failure. Use an external anchor instead — cold water on the wrists, feet pressed into the floor, or the 5-4-3-2-1 grounding script below.

Guided relaxation

Read at your own pace, or let it run

6 minutes · Reconnecting with a body that treatment has made feel like an opponent. Also good for sleep.

Settle where you are. You do not need to sit up straight or change anything.

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Afya Companion offers education and self-help support. It does not diagnose, treat or replace care from your doctor, nurse, psychologist or dietitian. If something in your health changes, speak to your care team.