Free tool
Slow it down
The first time I stood in an OR, I thought I might pass out. What got me through was breathing, deep and slow, until the room came back. This is that, on a screen.
Follow the circle. With reduced motion on, follow the words and the count.
How to use it
Pick a pattern and follow the circle: it grows as you breathe in and shrinks as you breathe out. Box breathing gives you a steady rhythm to hold onto. A longer exhale is gentler when you feel keyed up.
In the OR, you won’t have a screen. Practice here so the rhythm is familiar, and if you ever feel faint, tell someone and step back or sit down. Teams would much rather know.
Need to talk to someone now?
If you’re thinking about hurting yourself, reach out right now. You don’t have to have the words.
- Call or text 988 · 988 Suicide & Crisis LifelineFree, 24/7, United States
- Text HOME to 741741 · Crisis Text LineFree, 24/7, United States
- 1-888-409-0141 · Physician Support LineFree, confidential peer support for physicians and medical students
- Your school’s counseling or wellness office · In an emergency, call 911.
Outside the US? Find a helpline. Last checked October 2026. More support resources