Help Me Calm Down
help me calm down.
Say it to ChatGPT. A heart appears in the chat. Tap it. Breathe.
Four patterns
- Box Breathing — 4-4-4-4. Builds focus. Used by athletes, first responders, and people who want to think clearly under pressure.
- 4-7-8 Relaxation — Inhale 4, hold 7, exhale 8. Strongly calming. A natural sedative for the nervous system.
- Calm Breathing — 5 in, 5 out. Gentle and beginner-friendly. Good for daily practice.
- Physiological Sigh — Double inhale + long exhale. Stanford's fastest-acting calming breath (Huberman et al., 2023). Built for acute anxiety.
14 languages, automatically
The widget reads your locale and adapts: English, Swedish, Spanish, French, German, Portuguese, Italian, Dutch, Japanese, Chinese, Farsi, Pashto, Urdu, Tamil. Right-to-left layouts for Farsi, Pashto, and Urdu.
Use it in ChatGPT
In ChatGPT (developer mode required for now): Settings → Apps → Advanced → Add custom connector with the MCP URL /mcp appended to this site's domain. Then say "help me calm down" in any chat.
Or open it directly
What it doesn't do
Doesn't track you. Doesn't store anything on a server. Your last selection lives in your browser only. Doesn't provide medical advice — see terms.
Common questions
What is Help Me Calm Down?
A free, ad-free guided breathing companion. Say "help me calm down" inside ChatGPT and an interactive heart-shaped breathing widget appears in the chat. It also runs as a standalone web app at https://helpmecalmdown.se.
How do I use it inside ChatGPT?
In ChatGPT (developer mode required for now): open Settings → Apps → Advanced → Add custom connector, then paste the MCP URL ending in /mcp from this site. Once added, type "help me calm down" in any chat and the widget appears inline.
What breathing patterns does it include?
Four: Box Breathing (4-4-4-4, builds focus), 4-7-8 Relaxation (Dr. Andrew Weil’s technique, strongly calming, useful for sleep onset), Calm Breathing (5 in, 5 out, gentle daily practice), and the Physiological Sigh (double inhale + long exhale; Stanford 2023 found this is the fastest way to calm down in real time). You pick the pattern from a chip below the heart and choose 5, 10, 20, or unlimited cycles.
Is it really free?
Yes. No ads, no subscription, no in-app purchases, no email signup. Runs on Cloudflare Workers and is paid for by the maker.
Does it collect any personal data?
No analytics, no cookies, no accounts. Your pattern selection and cycle count are saved only in your browser’s localStorage and never transmitted. Cloudflare’s standard request logs (IP, User-Agent for a short window) apply but are not accessed for analytics. See the Privacy page for details.
What languages does it support?
Fourteen, auto-detected from your locale: English, Swedish, Spanish, French, German, Portuguese, Italian, Dutch, Japanese, Chinese, Farsi (Dari), Pashto, Urdu, and Tamil. Right-to-left layouts for Farsi, Pashto, and Urdu.
Is it safe to do these breathing exercises?
For most healthy adults, yes — these are well-studied techniques. But this is a wellness aid, not a medical device. If you have a respiratory, cardiovascular, or neurological condition, are pregnant, or feel any dizziness or chest discomfort while practicing, stop and consult a clinician. See the Terms page for the full disclaimer.
Can I use it without ChatGPT?
Yes. The homepage runs the breathing widget in any modern browser — phone, tablet, or desktop. URL parameters like ?pattern=relax&cycles=10 let you deep-link to specific sessions.
Made with care · May 2026