A section for recovery: 10 practices that help you release tension, switch off after work and get ready for sleep. Timed breathing with vibration and sound cues, attention meditations, a gratitude journal and breathing tests.
Measure how long you can hold your breath and track it over time. On dry land only, and never to the extreme.
How to play: Take a deep breath, then press "Start" and hold your breath as long as possible. Measure your ability to hold your breath.
Learn more →A playful “lung age” estimate based on how long you can exhale. Not medical spirometry, but a nudge to pay attention to your breathing.
How to play: Press and hold the button, blowing as long as possible. The age of your lungs is determined based on the exhalation time.
4-7-8 breathing with vibration and sound cues: inhale for 4, hold for 7, exhale for 8. A popular bedtime technique.
How to play: Inhale for 4 seconds, hold for 7, exhale for 8. Follow the sound cues.
Try it online →Box breathing: four equal phases of 4 or 6 seconds. Helps you steady yourself before a stressful task.
How to play: A breathing technique where all four phases (inhale, hold, exhale, hold) have the same duration. Duration can be adjusted in settings.
Try it online →A scale rises as you inhale and falls as you exhale, with sound cues for each phase — you can breathe with your eyes closed.
How to play: Watch the scale: it rises on inhale and falls on exhale. The sound will tell you when to start and end each phase. Close your eyes and follow the sound.
An AI companion for a warm chat and support. Not a substitute for a professional, but a way to talk things through.
How to play: Chat with an AI friend: support, tips and warm conversations. You can set name and gender in settings.
An exercise where your eyes follow a dot left and right, inspired by EMDR. It is a relaxation practice, not psychotherapy.
How to play: Track a moving dot left to right and back. Breathe evenly.
Follow only the red balls among distractors. A focus meditation for people who struggle to sit with their eyes closed.
How to play: Colored balls float smoothly across the screen. Follow only the red ones — the rest are just distractions. In the settings you can set how many red balls, how many distractors, their colors and their speed.
Write down a looping thought, label it and “let it go” on a balloon. Entries stay on your phone.
How to play: Write down one thought that keeps circling, and mark what it is — worry, regret, self-criticism or a to-do. Tap "Let it go": the thought rides away in a balloon (or on a leaf, or a cloud) while you watch it and breathe. This is not a way to solve the problem — it is a way to stop holding it. Thoughts are kept in a journal on your phone and are never sent anywhere; if the same thought comes back, the app counts the returns, and those counts show what is really on your mind. Settings: drift time, balloon, leaves or clouds, breathing cue, and whether to store the text at all.
A gratitude journal: write down good moments every day. Search and a calendar of entries.
How to play: Recall good things that happened today and write down at least one moment. Add up to ten moments per entry, choose a past date, and edit later. Entries appear newest first. Text search works together with the day filter; the calendar marks days with entries. You can immediately undo a deletion.
Learn more →Breathing is the one function of the autonomic nervous system that we can easily control on purpose. Slow breathing with a longer exhale, around 5–6 breaths a minute, has been linked in studies with higher heart rate variability and a subjective sense of calm. Put simply, your breathing rhythm can “tell” your body there is no danger.
Classic eyes-closed meditation isn’t for everyone. Red Ball asks you to follow only the red balls among distractors — an eyes-open attention meditation. The eye-movement exercise with a moving dot is inspired by EMDR, but in Cabe it is a relaxation practice, not psychotherapy.
Let the Thought Go: write down a thought that keeps circling, label it as a worry, a regret, self-criticism or a to-do, and watch it float away on a balloon. Entries stay on your phone. Gratitude is a journal of the day’s good moments; regular gratitude writing has been linked in studies with a more positive mood.
AI Friend is an AI companion for a warm chat when you need to talk. It can be supportive, but it does not replace a therapist.
Never practise breath holding in water or while driving. If you feel dizzy, tingly or uncomfortable, return to normal breathing. If you have heart or lung conditions or are pregnant, check with your doctor first.
More about each technique in our guide Breathing techniques for stress and sleep.
Many people find that slow breathing with a long exhale helps them relax and fall asleep faster. There is limited hard evidence for the 4-7-8 pattern specifically, but the practice is safe for most people. If insomnia lasts for weeks, see a doctor.
In box breathing all four phases are equal (for example 4-4-4-4), which suits staying composed during the day. In 4-7-8 the exhale is twice as long as the inhale, so it is more often used to relax and before sleep.
No. Cabe is a healthy habits app. It does not diagnose or treat anything. For anxiety, depression or trauma, please talk to a professional.
Yes, the site has online pacers for 4-7-8 breathing and box breathing.
Five breathing techniques with step-by-step instructions: slow breathing, 4-7-8, box breathing, the cyclic sigh and diaphragmatic breathing. When to use each and how to stay safe.
Why it is so hard to put down TikTok, Reels and Shorts, and what actually helps: phone settings, habit replacement, if–then plans and a step-by-step 30-day plan.
Download Cabe free for iPhone, iPad, Mac or Android: 113 games and exercises for reaction, memory, attention, mental math and English, plus breathing practices and habit trackers.
