Kern — All Exercises

Breathing · Calm

4-4-4-4 guided cycle. Resets the nervous system after cognitive overload using equal inhale, hold, exhale, and hold phases.

Inhale 4 · Hold 7 · Exhale 8. Extended exhale activates the parasympathetic system. Best before returning to demanding work.

Physiological Sigh

Double inhale through nose, long exhale through mouth. Stanford-researched fastest stress reset — re-inflates lung alveoli and offloads CO₂.

Cognitive Training · Focus

Inhibition Control

Name the ink colour, not the word. One of the most studied cognitive paradigms — trains the brain's ability to override automatic responses.

Sequence Recall

Watch tiles light up, then repeat the sequence. Grows longer each level. Trains visuospatial working memory — a core predictor of fluid intelligence.

60 seconds of mental arithmetic. Re-engages prefrontal cortex after passive work. Goal is cognitive clarity — not competition.

Focus & Visual · Screen Recovery

Follow a slowly drifting dot with your eyes. Exercises ciliary muscles, reduces screen fatigue, and activates the default mode network.

Every 20 minutes, look 20 feet away for 20 seconds. Recommended by the American Academy of Ophthalmology to prevent computer vision syndrome.

Pattern Recognition

A 5-letter word guessing puzzle. 6 attempts, colour-coded feedback. Trains lateral thinking and cognitive flexibility in a relaxed format.

Mindfulness & Body · Coming soon

Mindfulness

Body Scan

A 5-minute guided attention tour through your body — from feet to head. Anchors awareness in the present.

5 minCalm

Mindfulness

Single-tasking Ritual

A guided 3-minute attention reset that helps you fully close one task before starting the next — reducing cognitive residue.

3 minCalm

Movement

Desk Yoga Flow

5-minute desk-friendly yoga: neck release, eagle arms, seated spinal twist. Releases tension from prolonged sitting.

5 minEnergy