Exercises

Browse every Zen+ Health practice and dive into the research, guidance, and benefits behind each one.

Breathing

4-7-8 Breathing

4-7-8 Breathing

4-7-8 breathing with a long hold and slow exhale to downshift stress fast.
Alternate Nostril Breathing

Alternate Nostril Breathing

Alternate nostril breathing to ease anxiety and keep you clear and calm.
Box Breathing

Box Breathing

Even 4-4-4-4 box breathing to steady your nerves and slow a racing heart.

Meditation

Deep Work Meditation

Deep Work Meditation

A guided meditation to clear distractions and settle into focused, sustained deep work.
Pre-Meeting Meditation

Pre-Meeting Meditation

A short guided meditation to calm your nerves and arrive focused before a meeting.
Sensory Walk Meditation

Sensory Walk Meditation

A guided meditation to help you ground yourself and focus on your senses during a walk.
Short Meditation

Short Meditation

A short guided meditation to help you unwind, release tension, and settle a busy mind.

Grounding

5-4-3-2-1 Grounding

5-4-3-2-1 Grounding

A 5-4-3-2-1 senses exercise to ease anxiety and gently bring you back to the present.
Finger Anchors

Finger Anchors

Deliberate finger-tapping patterns that break automatic rhythm to quiet a racing mind.

Games

Bubble Game

Bubble Game

A soothing three-level bubble-pop game to release tension and refocus a busy mind.
Can Crusher

Can Crusher

A calming can-crusher — pull the lever to crush a crate of cans into the recycling.
Duck Sort Game

Duck Sort Game

A calm, satisfying puzzle: sort the ducks by colour to quiet a busy, restless mind.
Memory Game

Memory Game

A gentle three-level memory game to steady a racing mind and sharpen your focus.

Breaks

Rain

Rain

A gentle rainfall scene to slow your breath and gently reset your attention.
Sky

Sky

A calm, open sky scene to slow your breath and gently reset your attention.
Waterside

Waterside

A peaceful waterside scene to slow your breath and gently reset your attention.