The second half of the Wellness page covers your body and your rough days. The tabs are Breathing, Workout, Nutrition, Fasting and SOS. The everyday tabs (Mood, Hydration, Gratitude and Sleep) are in Wellness: Mood, Hydration, Gratitude and Sleep.
Breathing
The Breathing tab lists five techniques. Each one shows a short description and the timing pattern as four numbers: inhale, hold, exhale and a second hold. The techniques are:
- Box Breathing: equal parts inhale, hold, exhale and hold.
- 4-7-8 Relaxation: a long hold and a long exhale, aimed at winding down for sleep.
- Energizing Breath: a quick rhythm with no holds.
- Resonance Breathing: a slow, steady rhythm.
- Calming Breath: a longer exhale than inhale.
Your totals (Sessions, Minutes and average stress reduction) appear beside the list. In this version the tab shows the techniques and your totals only. It has no button to start a guided session or to log one, so use the timing pattern with your own timer or a clock.
Workout
Use the Workout tab to record exercise.
- Pick a type: Running, Weights, Yoga, Cycling, Swimming, Walking, HIIT or Other.
- Type a Name and the Duration (min).
- Under Intensity, choose one of the three levels: light, moderate or intense.
- Optionally enter kcal.
- Click Log Workout. The page shows Workout logged! when it's saved.
The tab shows four figures for your workouts: Workouts, Minutes, Calories and Streak. Recent sessions are listed under Recent Workouts.
Nutrition
The Nutrition tab is for noticing what you eat. The page says it plainly: Awareness changes eating — log without judgment.
- Click Log Meal. A dialog opens.
- Choose a Meal Type: Breakfast, Lunch, Dinner or Snack.
- Type a Meal Name, for example Grilled Chicken.
- Choose a Category: Healthy, Moderate or Indulgent.
- Optionally enter kcal and Notes.
- Click Log Meal in the dialog to save it.
The summary shows your meals and calorie total, and Recent Meals lists what you logged. Until you log something it shows No meals logged.
Fasting
Start a fast
- Click Start Fast. A dialog opens with a list of protocols:
- 16:8: a 16-hour fast with an 8-hour eating window.
- 18:6: an 18-hour fast.
- 20:4: the Warrior diet, a 20-hour fast.
- OMAD: one meal a day.
- 5:2: two fasting days per week.
- Custom: your own protocol.
- Choose a protocol and, optionally, write a Reason. The field's placeholder asks Why are you fasting?
- Click Start Fast.
End a fast
- Click End Fast.
- Enter the Fasting Hours.
- Click End Fast in the dialog. Your completed fast is added to History.
The tab shows Total Fasts, Longest and Total Hours. While a fast is running, a line under these figures reads Fasting since followed by its start time. Completed fasts are listed under History. Until you finish one, it says No completed fasts yet.
Fasting is not right for everyone. If you have a medical condition, are pregnant, or have a history of disordered eating, check with a doctor before you use these protocols. The app does not give medical advice.
SOS
The SOS tab is for the moments when you need to steady yourself quickly. It lists short exercises. Each shows its name, a one-line description, its length in minutes and a category.
- Find the exercise you want and click Start Exercise.
- A dialog opens with the exercise name, its description and a countdown timer.
- When the countdown reaches zero, the dialog shows Done.
- Click Close to return to the tab.
If the list is empty, the tab says No exercises available yet.
Frequently asked questions
FAQ
Not from this version of the Breathing tab. The tab shows the techniques and your totals. Use the timing pattern with your own timer.
No. Workouts are logged on the Workout tab. To tick a habit such as Morning run, use the Dashboard or the Tracker.
Completed fasts are listed under History on the Fasting tab. Use Start Fast and End Fast again for the correct times when you next fast.
The list comes from the server. If no exercises are available, the tab says so. Try again later or refresh the page.