A beautiful, neurodivergent-friendly companion for breathing exercises and self-regulation with brain science education. Built with accessibility, compassion, and evidence-based techniques at its core.
- Box Breathing (4-4-4-4) - Balance & Focus
- Calming Breath (4-6) - Anxiety & Overwhelm
- Energizing Breath (6-4) - Low Energy States
Visual breathing guide with Pumpki, an animated pumpkin companion that breathes with you. Optional gentle audio cues with extra-soft hold sounds for sensitive ears.
- Interactive body diagram to track physical sensations
- Guided body scan with step-by-step instructions
- Quick check mode for rapid assessment
- Sensation tagging system (warm, cool, tight, relaxed, etc.)
- Save and track body states over time
- 5-level arousal state tracker (Very Calm → Overwhelmed)
- Automatic breathing pattern recommendations based on current state
- Weekly mood visualization chart
- Pattern recognition over time
- Track breathing sessions with duration and cycle count
- Body check-in history
- Streak tracking for consistency
- Total minutes practiced
- Exportable data for backup or analysis
- Quick access to crisis breathing techniques
- 5-4-3-2-1 Grounding exercise
- Cold water technique instructions
- Safe space guidance
- Clear, compassionate messaging
- Burnt Orange Ember Theme - Warm, cozy, sophisticated dark aesthetic
- High Contrast Mode - For visual accessibility
- Reduced Motion Mode - For vestibular/motion sensitivity
- Audio Controls - Toggle sound on/off
- Glassmorphism UI - Modern, elegant interface with backdrop blur
- Responsive Design - Works on desktop, tablet, and mobile
Educational neuroscience facts integrated throughout:
- How breathing affects the vagus nerve
- Understanding the amygdala and stress response
- Neuroplasticity and habit formation
- Interoception and body awareness
- Download the HTML file - Pumpki is a single-file application
- Open in your browser - Just double-click the HTML file
- Bookmark it - Add to your favorites for quick access
That's it! No server, no installation, no dependencies.
- Select your current mood on the arousal scale
- Choose a breathing pattern - Pumpki will recommend one based on your mood
- Click "Start Breathing" - Follow along with visual and audio cues
- Try a body scan - Tap body parts to indicate how they feel
- Check your progress - View stats and history in the My Progress tab
- Use in a quiet, comfortable space
- Wear headphones for the best audio experience
- Practice daily for 5-10 minutes
- Track your progress to see patterns
- Use emergency mode when feeling overwhelmed
- Morning - Energizing Breath (6-4)
- Work/Study - Box Breathing (4-4-4-4)
- Evening/Anxiety - Calming Breath (4-6)
- Crisis - Extended Calming Breath
- All data stored locally in your browser (IndexedDB)
- No tracking or analytics
- No account required
- No data sent to servers
- Export anytime - Download your data as JSON
- Import anywhere - Restore from backup files
- Export data for backup
- Import previous backups
- Clear old data (30+ days)
- Delete individual entries
- Complete data portability
- Pure HTML/CSS/JavaScript - No frameworks
- Canvas API - For Pumpki animation
- Web Audio API - For breathing cues
- IndexedDB - For local data storage
- CSS Custom Properties - For theming
- Responsive Grid/Flexbox - For layout
- ✅ Chrome/Edge (v90+)
- ✅ Firefox (v88+)
- ✅ Safari (v14+)
- ✅ Mobile browsers (iOS Safari, Chrome Mobile)
- Single file - ~50KB uncompressed
- No external dependencies
- Instant load time
- Minimal battery impact
- Works offline after first load
Primary Orange: #d87449
Orange Light: #e88b5d
Orange Dark: #bf5830
Warm Amber: #e8a870
Sage Green: #7a8f65
Calm Blue: #7a8f9d
Warm Yellow: #d8b870- Headings: Poppins (Google Fonts)
- Body: Inter (Google Fonts)
- Weights: 300-700 for hierarchy
- Border Radius: 24px (large), 16px (small)
- Shadows: Warm brown undertones
- Transitions: Cubic bezier easing
- Backdrop Blur: 16px for glass effect
- High contrast mode toggle
- Large, clear typography
- Color-blind friendly status indicators
- Sufficient color contrast ratios (WCAG AA)
- Reduced motion mode
- Respects
prefers-reduced-motionmedia query - Static alternatives for animations
- Audio can be toggled off
- Visual cues work independently
- No audio-only information
- Keyboard navigable
- Large touch targets (44px minimum)
- Clear focus indicators
- No time limits on interactions
- 3 breathing patterns with customizable durations
- Audio cues with phase-specific tones
- Visual animation synced to breathing
- Cycle tracking for session depth
- Duration tracking for statistics
- Interactive SVG body diagram
- 3 state system: Comfortable, Neutral, Tense
- Guided scan mode with 10 body areas
- Quick check mode for rapid assessment
- 10 sensation tags for detailed tracking
- 4 statistics cards: Sessions, Body Checks, Streak, Minutes
- 7-day mood chart with emoji visualization
- Entry list with filtering (All, Breathing, Body Checks, Mood)
- Entry details with timestamps and metadata
- Delete functionality for individual entries
- Crisis breathing - Immediate calming technique
- Grounding exercises - 5-4-3-2-1 sensory awareness
- Physical techniques - Cold water reset
- Safe space guidance - Step-by-step comfort
- Educational content - Understanding stress responses
This is a single-file educational project. Contributions welcome via:
- Fork the repository
- Make your changes
- Test thoroughly across browsers
- Submit a pull request
- Additional breathing patterns
- More body scan variations
- Internationalization/translations
- Additional accessibility features
- Bug fixes and optimizations
This project is provided as-is for personal use and education. Feel free to use, modify, and share.
- Daily Compass - Design system and aesthetic inspiration
- Neuroscience Research - Evidence-based breathing techniques
- Accessibility Guidelines - WCAG 2.1 standards
- People with ADHD, autism, anxiety, and other neurodivergent experiences
- Anyone learning self-regulation skills
- Individuals practicing mindfulness and body awareness
- People seeking evidence-based mental health tools
This tool is designed to complement, not replace, professional mental health support. If you're in crisis:
- 988 Suicide & Crisis Lifeline (US): Call or text 988
- Crisis Text Line: Text HOME to 741741
- International Association for Suicide Prevention: https://www.iasp.info/resources/Crisis_Centres/
Made with 🧡 for neurodivergent brains everywhere
Remember: Your nervous system is doing its best. Be gentle with yourself. 🎃