grounding practices
Swellow offers four grounding practices, each a different way to slow down and return to the body. They are not exercises to perform or tasks to complete; they are invitations to pause.
Swellow
The signature practice — a seven-step breathing rhythm paired with a swelling orb that rises and falls in time with your breath. It is designed for moments when emotions feel too large to hold, offering a soft, structured place to rest your attention.
Breathe
A simpler, continuous cycle of inhale and exhale. When you only need a steady rhythm to follow, Breathe gives your mind one gentle thing to track.
Settle
Slows the breath further and lengthens the space between each phase. It is meant for winding down, for letting the body grow heavy and quiet after a long day.
Ground
Brings attention away from the breath and into the body and the room. With cue words that shift each cycle, it is a practice for when thoughts are spinning and you need to feel the ground beneath you again.
Each practice can be used on its own from the home screen, or scheduled through the Monitor as a gentle intervention during the times of day you find most difficult. There is no right way to use them — only the way that brings you back to yourself.