Guides for staying well together

Short, practical guides to the habits Wellnest helps with: breathing, sleep, movement and looking out for each other.

A woman sits cross-legged by a sunny window with her eyes closed while squares of morning light fall across the wooden floor

BreathingHow to do box breathing, step by stepBox breathing is four counts in, four holding, four out and four holding again. How to do it well, how long to practice, and how to follow it in Wellnest.5 min read

A man on a park bench on an autumn morning tilts his head back with eyes closed, letting out a long slow breath

BreathingThe physiological sigh: how to do it and when it helpsA physiological sigh is two breaths in through the nose and one long breath out. The steps, how often to do it, what the research found, and how to practice.5 min read

A grandmother, her teenage granddaughter and her adult son walk together along a sunny tree-lined park path, seen from behind

ChallengesHow to do a family step challengeSet a shared step goal your whole family can reach, pick 7 or 14 days and keep it kind. A step-by-step plan, the goal math, and ideas for mixed fitness levels.5 min read

Overhead view of a sage yoga mat, coral running shoes, a sleep mask, a glass of lemon water, a cup of tea and coloured dot stickers on cream linen

Challenges10 wellness challenge ideas for friends and familyTen wellness challenge ideas for friends or family this month, from an early-to-bed week to 150 mindful minutes, with goals and lengths that actually work.6 min read

Split image of a grandfather smiling at his phone in a sunny morning garden and his granddaughter smiling at her phone in a city apartment at night

FamilyHow to stay connected with family long distanceSmall daily signals keep long distance families close: a shared ritual, quick check-ins and a nudge that says thinking of you. Ideas that work across time zones.6 min read

Two friends jogging along a waterfront at sunrise turn to give each other a high five mid stride

HabitsHow to find an accountability partner for healthy habitsAn accountability partner works when you agree on specific goals, can see each other’s progress, and keep check-ins kind. How to find one and set it up.5 min read

A calm bedroom at dusk with sage green bedding, a glowing bedside lamp, a closed book and a phone lying face down beside a plain clock

SleepHow to keep a consistent bedtime as an adultPick your wake time, count back at least seven hours, and keep weekends within an hour. A practical plan for a steady bedtime, plus a wind-down that helps.6 min read

Four friends of different ages sit on a picnic blanket on a green hillside, leaning in to look at a phone together and laughing

HabitsHow to track habits with friendsTracking habits with friends works when you share a balanced goal, not one number to beat. How to set it up, what to share and what to keep private.5 min read