· TECHNIQUES ·
Eight techniques. One free app.
Hope ships with eight hand-picked meditation and breath techniques. Each one has a specific job. Pick by state, not by mood. No subscription, no curriculum lock-in, no narrator unless you want one.
Breath techniques
Asymmetric, symmetric, and equal-count rhythms. The fastest way to shift autonomic state in under two minutes.
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76 seconds (4 cycles of 19 seconds)
4-7-8 Breathing
A 19-second asymmetric breath with a long exhale. Drops resting heart rate within two cycles and works as a portable reset for the nervous system.
- anxiety
- insomnia
- panic
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64 to 128 seconds (4 to 8 cycles)
Box Breathing
Equal-count inhale, hold, exhale, hold. Steadies heart rate variability and gives the prefrontal cortex a runway before sustained attention is required.
- pre-focus
- pre-presentation
- steady alertness
Meditation methods
Sitting practice. Sessions run 5 to 20 minutes. Silent by default, narrated if you want company.
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10 to 15 minutes
Body Scan
A slow attention sweep from the top of the head to the soles of the feet. The noticing itself releases tension; relaxation is the side effect, not the goal.
- physical tension
- post-desk fatigue
- bedtime
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5 to 20 minutes
Mindfulness
Sit. Notice the breath. When the mind wanders, notice the wandering and return. The noticing is the practice, not the staying.
- decision fatigue
- scattered mind
- emotional regulation
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7 to 12 minutes
Loving-Kindness (Metta)
Silent repetition of four wishes (happy, healthy, safe, ease) directed first at yourself, then outward through concentric circles of difficulty.
- resentment
- isolation
- after a fight
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10 to 15 minutes
Visualization
Build a vivid sensory scene in the mind and inhabit it. The mind cannot hold dread and a textured scene at the same time, which is the technique.
- grief
- ineffable feelings
- screen-free escape
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5 to 20 minutes
Mantra
Silent repetition of a single word or short phrase. The repetition gives the verbal mind something to chew on so the rest of you can settle.
- intrusive loops
- monkey mind
- walking meditation
Mind work
Short, targeted exercises for specific sticky thoughts. Use situationally, not daily.
Every technique above is free inside the Hope iOS app. No paywall, no narrator lock, no subscription. Optional one-time purchases unlock cosmetic extras only.
Download on the App Store