Self-contained Routine Hub

Guided breathing, micro movements, and bite-size nutrition lessons you can start in seconds. Keyboard: Tab to buttons, Enter/Space to trigger, arrow keys adjust sliders where present.

Guided Breathing (3–10 min)

Calm nervous system with timed inhales and extended exhales. Works seated or standing.

Estimated time: 3–10 minutes · Equipment: optional chair, timer.

Coach: “Inhale for 4 counts, hold 2, exhale for 6. Repeat for 6 rounds. Notice pulse-like waves under your ribs.”

Progress: 2 of 6 rounds completed (textual fallback).

Micro Movement (2–8 min)

Short, posture-friendly drills with pulse lines and leaf-like reach patterns. Designed for desks or small rooms.

Estimated time: 2–8 minutes · Equipment: none or light band.

Coach: “Stand tall, draw a crescent with your arms, heel raises x8, tempo moderate. Shift weight like waves, keep breath steady.”

Progress: 4 of 10 moves previewed.

Nutrition Micro-Lesson (1–4 min)

Build meal tiles: protein, fiber color, slow carb, hydration. Simple steps you can apply in the next meal.

Estimated time: 1–4 minutes · Equipment: shopping list app or notepad.

Coach: “Pick one protein tile (eggs), one color tile (berries), one crunch tile (seeds). Plate in sunrise crescent for portion.”

Completion hint: 1 of 3 tiles selected (fallback without slider).