Mood Regulation
Use breathing as a speed‑control knob for the nervous system. Long exhales nudge toward calm; slightly quicker inhales raise energy. Keep sessions short and repeatable.
Educational information only; not medical advice or a diagnosis.
Three tools
- 60‑second SOS for spikes; 6–10 slow breaths focusing on the exhale.
- Coherent 5‑5 for balance; 3–10 minutes most days.
- Physiological sigh: two short inhales + long exhale, 1–3 times.
Track what helps
- Note which technique works in which situation.
- Keep it tiny; consistency beats intensity.
Physiological Sigh Coach
Two short inhales through the nose, then a long, easy exhale through the mouth. Repeat 1–3 times. Use when tense or stuck.
Mood Technique Tracker
Log what you tried and how you felt before/after. The summary shows what helps most for you. Data stays on this device.
Bipolar disorder with ADHD
Focus on regular sleep and daily anchors first. Add ADHD tools once mood is steady.
- Social rhythm: fixed wake time, meals, daylight, movement, wind‑down.
- Sleep guard: protect 7–9h opportunity; use Coherent 5‑5 if keyed up.
- ADHD scaffolds: one task timer (10–20 min), 3‑item list, hide distractions, calendar nudges.
- Watch‑outs: sleep loss, alcohol/cannabis, night shifts.
Rhythm Builder
Pick anchor times. Aim for small day‑to‑day variation.
Focus Timer
Short, repeatable focus blocks with a brief breath break. Stop while it’s still going well.
Sensory Planner
Choose supports for common contexts and save your card.
Flush & Mood Diary
30‑second log to spot triggers and timing patterns.
Night‑Waking Coach
If you wake at night: keep lights low, one minute of gentle exhale‑focused breathing, then back to bed.
This site is educational only and not medical advice. If you notice severe mood changes, safety concerns, or sleep/wake reversal, seek local clinical help.