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Check in and manage your stress levels throughout the day

This challenge is great for checking in and managing your stress levels throughout the day and interrupting high levels of overwhelm from taking over in just a few minutes.

Complete this challenge 3 x throughout the day, minimum.

  • In the morning

  • Midday day

  • Afternoon

  • Or anytime to feel out of sync or stress building up

Download a phone screensaver



Challenge steps:


Download The Social Breathwork screensaver to remind you to breathe (above)


Pause and take a moment, check in with yourself


Answer the following on your own findings – on a scale of 1 – 10  (1 being lowest/slowest – 10 being highest/fastest)


  • Rate your current stress level (1 being low and 10 being high)

  • Rate your heartbeat (1 being slow steady beats and 10 being fast)

  • Rate of breathing (1 being slower, calm and 10 being faster, rapid, short)


If any of the above scores over a 5, complete slow conscious breathing to stimulate a calmer nervous system. You can use light and slow breaths in through the nose, into the belly, use the diaphragm and longer gentle exhales. Or, use one of the Quick Burst guided audio to quickly shift your state.


Complete for 2 - 3 minutes.

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