Breathing · 1:41 · Free

Quick Downshift

A short physiological-sigh reset for a body that is running hot.

How it begins

• This is a quick reset for a moment when your body is running hot.
• You do not have to close your eyes.
• You do not have to fix the whole day.
• For the next minute, just follow the breath.
• Take a normal breath in through your nose.
• Before you breathe out, sip in a little more air on top of it.

About 3-2-1 Meditate

Short guided audio practices for everyday moments. Ten practices are free in your browser; the full library of 100+ practices unlocks with a one-time $9.99 purchase in the app. No subscription.

Related guides

• The physiological sigh: a one-minute breathing reset
• How to pause before replying when you're irritated
• How to calm down before a difficult conversation
• A grounding exercise for when your heart is racing
• Short meditation for beginners: where to start
• A meditation app without a subscription
• Calm and Headspace alternatives with a one-time purchase

3-2-1 Meditate supports general wellness and is not a medical device. It doesn't diagnose, treat or prevent any condition. If you're struggling or in crisis, contact a qualified professional or emergency services.