Help Me Calm Down
Guided breathing · ChatGPT-native
A heart appears in your chat.
Tap it. Breathe.
Four patterns
4·4·4·4
Inhale four. Hold four. Exhale four. Hold four. Builds focus and self-regulation. Used by Navy SEALs, athletes, and first responders to think clearly under pressure.
Pre-meeting. Pre-presentation. Anything that needs you sharp.
4·7·8
Inhale four. Hold seven. Exhale eight. Strongly calming — Dr. Andrew Weil's natural tranquilizer for the nervous system. Often called the "sleep breath."
Falling asleep. After a hard moment. Before a difficult call.
5·5
Five in, five out. The simplest of the three. Beginner-friendly and good for daily practice — a few minutes is enough to shift your nervous system.
Morning. Lunch break. Whenever you need to come back.
2·1·6
A short inhale, then a second sip on top, then a long exhale through the mouth. A 2023 Stanford study (Huberman et al.) found this pattern produced the greatest reduction in anxiety of any breath tested — and it works fast.
Acute spikes. Panic. The moment you need to come down right now.
Inside ChatGPT
Add the connector once. Then say "help me calm down" in any chat. The widget appears inline — pick a pattern, tap the heart, breathe.
No new app. No new login. It's right there when you need it.
Made for moments
Fourteen languages
Auto-detected from your locale · Right-to-left for Farsi, Pashto, Urdu
No accounts. No analytics. No ads.
Your sessions live in your browser, never on a server.
A small, free thing · Made with care
Common questions
Yes. No ads, no subscription, no in-app purchases, no email signup. Runs on Cloudflare Workers and is paid for by the maker.
In ChatGPT (developer mode required for now): Settings → Apps → Advanced → Add custom connector, then paste https://helpmecalmdown.se/mcp. Once added, type "help me calm down" in any chat and the widget appears inline.
No analytics, no cookies set by us, 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.
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 while practicing, stop and consult a clinician. See terms for the full disclaimer.
The web app at helpmecalmdown.se/breathe works in any modern browser — phone, tablet, desktop. Bookmark it and use it directly.
It auto-detects from your browser or ChatGPT locale. Available in fourteen: English, Swedish, Spanish, French, German, Portuguese, Italian, Dutch, Japanese, Chinese, Farsi (also Dari), Pashto, Urdu, Tamil. Right-to-left layout for Farsi, Pashto, and Urdu.