Free tools
Two minutes can change what happens next.
A breathing timer, a quiet timer for meditation, a stretch break for your desk, calm sound to work to, and a few calculators that make the invisible costs visible.
Every tool on this page runs in your browser. Nothing you enter leaves your device.
GraceOS™ · layer 02, Regulate
The 90-Second Shame Reset.
For the hot face, the dropped stomach, the 11 p.m. review reel. Four guided moves in ninety seconds: name it, feet and long exhale, one counter-sentence, one chosen motion. There's a pocket card to print, too.
Why it works
A feeling with a name is smaller than a feeling without one. A long exhale tells your body the emergency is over. You were born with both, this just reminds you how to use them.
Honest limits
This stops a wave. It doesn't treat what's underneath it. If you need more than ninety seconds, more exists.
New · The Self-Trust Kit
Stop second-guessing yourself.
A 30-second reset for the moment you stall over a choice, a Decision Autopsy for the ones you still replay, and a daily Trust Thermometer.
Why it works
Your own name buys you an inch of distance, just enough to think instead of spiral. And remembering a decision you made well is evidence against the voice that says your judgment is broken. Doubt is loud. It doesn't keep records. You do.
Honest limits
One reset per decision, then walk away. If the doubt is still circling days later, it's not about the decision anymore, and that one belongs in the Autopsy.
GraceOS™ · layer 02, Regulate
Audio · narrated by Chioma · first four minutes
The Letting Go audio
The opening four minutes of Letting Go, narrated by Chioma. Find somewhere you won't be interrupted for a few minutes, sit or lie down, and let her voice lead. Headphones help.
The full recording, about eight and a half minutes, is part of The Cortisol Cleanse.
Please don't listen while driving or doing anything that needs your full attention.
Letting Go
Excerpt · narrated by Chioma K. Iheanacho
Ready when you are
Why it works
For a few minutes, you don't have to hold anything. The voice carries, and you follow. That's the whole design: somebody else steers so your body can settle.
Honest limits
If anything that surfaces is real pain, stop. That deserves a professional's chair, not headphones alone.
Start here
Which one, right now?
Replaying something you said today
The 90-Second Shame Reset. Four moves, ninety seconds, before it takes the night.
Stalling over a choice
The Self-Trust Kit's 30-second reset. Touch, say it, and bring up one decision you already made well.
One decision you've never stopped auditing
The Decision Autopsy. The facts, what you knew then, and your own ruling.
Yeses stacking up faster than your hours
The Yes Tax. Seven sentences, and what to say when they push back.
Body wound tight, mind on loop
Breathe, then stretch. Two minutes of longer exhales, then three minutes out of the chair.
Can't switch off enough to sleep
Letting Go, or Rest debt. A voice to follow, or the arithmetic of what you're short.
GraceOS™ · layer 02, Regulate
Breathing timer
Follow the circle.
Pick a pattern and a length. The exhale does the work.
Ready when you are
2:00
Why it works
The exhale is the brake your body was born with. In shorter, out longer, and the out-breath does the work. One study even had it beat meditation for lifting mood.
Honest limits
Light-headed means go back to ordinary breathing. Slower is a direction, never a contest. Already yours.
The study behind that: Balban et al., Cell Reports Medicine, 2023. Exhale-focused breathing improved mood and lowered breathing rate more than mindfulness meditation did. The rest of the research.
GraceOS™ · layer 02, Regulate
Meditation timer
Sit for a few minutes. Nothing else to do.
Set a length, close your eyes if you like, and a soft bell will tell you when it's done. An optional bell halfway lets you check where your attention went, without judging where it landed.
5:00
Not started
Why it works
Half the reason nobody sits still is not knowing when it ends. The bell decides, so you don't have to. Your only job is to stay until it rings.
Honest limits
Quiet lets things surface, and some of what surfaces will need company. On those days, move your body instead, and tell someone what came up.
GraceOS™ · layer 02, Regulate
Desk stretch break
Three minutes out of the chair's grip.
Six thirty-second movements to reset the body after sitting, guided one at a time. Move slowly, and stop anything that jars.
- 01 · Neck release
- 02 · Shoulder rolls
- 03 · Chest opener
- 04 · Seated twist
- 05 · Wrists and hands
- 06 · Forward fold
6 stretches · 3 minutes
Ready
Press start and follow along.
0:30
Why it works
Your mind can't replay the day and run a new movement at the same time. That's the trick. And sitting still is what tightened you in the first place. This is the undoing.
Honest limits
Nothing here should hurt. Sore is fine; sharp is a no. If a stretch stings, that one isn't yours today.
GraceOS™ · layer 02, Regulate
Ambient sound
Something steady to work or rest to.
Four soundscapes, generated right in your browser.
Why it works
A steady sound gives your attention one thing to rest on, so the rest of the room stops grabbing you back.
Honest limits
Keep it low enough to talk over. Sound is a floor, not a place to disappear into.
GraceOS™ · layer 02, Regulate
Rest debt
How much sleep are you actually short?
Enter a typical week.
How this is calculated
The shortfall compares the sleep you say you need against the hours between your bed and wake times, five weeknights plus two weekend nights. The drift compares the midpoint of your weekend sleep against your weeknights, which is why a late Saturday costs you on Monday.
Weeknights
Weekends
Worked example Ana needs eight hours and sleeps six and three-quarters on weeknights. She is short three and a quarter hours a week: over two years, a borrowed month and a half.
Short each week
0 h
Weekend drift
0 h
Dashed line: the sleep you said you need
What would help most
Go further
Rise & Release Rituals
Five-minute morning and evening routines from The Cortisol Cleanse, built to stop you coming online the moment you wake, or collapsing into sleep instead of settling into it.
General sleep habits, not medical advice. If poor sleep lasts more than a few weeks, or you snore loudly or wake gasping, talk to your doctor.
Why it works
“Tired” is a fog. You can’t fix fog, and you can’t argue with it either. One number a week ends the debate. You can’t negotiate with arithmetic the way you’ve been negotiating with yourself.
Honest limits
This counts your habits, it doesn't diagnose your body. If you're snoring, waking up gasping, or running short for months, that's a doctor's job, not a calculator's.
From the Forgiveness+ family
For the moments these tools can't reach.
A breathing timer helps in the minute you're in. The Trigger Tracker App is built for everything around it: logging what set you off, reframing it, resetting, and seeing the patterns over weeks, privately.
GraceOS™ · layer 01, Notice
Calculators
Make the invisible costs visible.
The Yes Tax
How many hours a week go to yeses you didn't mean? Multiplied across a year, then divided into eight-hour days.
Worked example Eight stray yeses a week, about forty minutes each, is a full workday every week, or about seven working weeks a year.
1% of your day
What a small daily practice adds up to.
Worked example Fourteen minutes a day for six weeks is 9.8 hours of practice, which is one working day spread thin enough to survive a real life.
Why it works
Costs you can count, you can change. Costs you only feel, you just carry. Most of us have been carrying something, and this makes you look at what’s actually in the bag.
Honest limits
It estimates from what you enter, nothing more. Your real week doesn't run on averages, and neither do you.
Optional
Want these in your pocket?
One email with the pocket card, the breathing patterns, and when to reach for which tool.
Only your email. Nothing you typed into the tools is ever sent.
GraceOS™ · layer 01, Notice
Interactive
The stress cycle, one stage at a time.
Most hard moments follow the same five stages. Tap each one to see what's happening, and what helps right there.
Stage 01
Trigger
Something someone says or does lands on an old bruise.
What helps: The Trigger Tracker App helps you log the moment it lands, before it becomes a reaction.
Stage 02
Alarm
Your body raises the alarm before your mind has a vote: tight chest, hot face, stomach drop.
What helps: Two minutes of longer exhales can turn the volume down.
Stage 03
Reaction
The survival response picks a move: fight back, shut down, fix it, or disappear.
What helps: The Yes Tax scripts give you a steadier sentence to reach for.
Stage 04
Aftermath
The replaying starts. Shame, second-guessing, and rehearsing what you should have said.
What helps: The Grace Check shows where that pressure tends to sit for you.
Stage 05
Reset
The body settles, and there's room to choose what happens next.
What helps: Showing Yourself Grace makes the reset a daily practice, 1% of your day.
Why it works
Naming the stage you’re in points to the one thing that helps there, instead of everything at once.
Honest limits
The stages blur in real life. Trust your body’s read over the diagram.
These tools support everyday stress relief and self-awareness. They aren't medical advice or a substitute for professional care. If you're not safe right now, call or text 988, or call 911.
GraceOS™ · layer 02, Regulate Next: the Grace Check, when you want to know which of these you need most.