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A dopamine detox isn’t real neuroscience.
Reset is three minutes of paced breath for the moment you catch yourself reaching — two inhales through the nose, then a long exhale. It fades on its own, usually faster than you would think.
Nothing to sign up for — it runs right here.
Three minutes, then let it pass
You catch the reach. You sit still. The body settles, and the pull has somewhere to go besides the feed.
Notice without naming.
Where is it in your body? Watch it change — it already is.
Two sips, then a long out
Two inhales through the nose, then a long exhale. The two sips render as one IN (4 seconds), the out as SLOW OUT (6 seconds). Eighteen of those cycles is three minutes.
Let it pass
3 min · it fades on its own, usually within 20 min. Stay longer only if it has not shifted.
From the reach to the other side of three minutes
The sit is the same every time. You do not have to decide what comes next.
Two sips
0–4s of each cycleIN. Two sips, through the nose. The circle swells once; there is no reset between sips.
Long out
4–10s of each cycleSLOW OUT, through mouth. Eighteen cycles. Then you are done, unless you choose to stay.
After
3:00Three minutes is plenty. Staying is only for when it has not shifted. Ending early shows no penalty — “End early — that’s ok”.
Today is unchanged · nothing logged against you. The web sit does not earn a day. The evening question does.
Reaching for your phone? Three minutes first.
Try a 3-minute Reset — paced breath, then let it pass.
Answer one question a night and watch the days add up
Set what you’re changing, answer one question a night, and you’ll see your days add up.
Reset in the Ilma app is not a series of videos to watch. It is a run of days you answer for, plus the same three-minute sit whenever the reach arrives.
The evening question.
How was today? Three taps and an optional one-liner. Did you go looking for the feed? Not today · I paused first · I scrolled. All three earn the day — a day you answer honestly counts, including I scrolled.
Days answered, of 30.
The headline is how many days you have answered, ever. That number only ever goes up. The ring is of 30 — a goal for answering, not a lesson plan.
The run, and the total.
Current run · Longest run · Times you paused. The run can end. The total does not. Nothing is erased. Longest run and cumulative days carry over.
Yesterday, if it is still open.
Yesterday is still open. Answer it and the day counts, whatever the answer. It closes tonight. A shape — Steady, Stretched, or Hard — is just how the day felt.
The run of days is the reason to get the app
The timer here does not need an account. The app remembers your days.
Your days travel with you.
Current run, longest run, times you paused, yesterday. The web timer forgets you when you close the tab.
A nudge at the end of the day.
How was today? One question, thirty seconds. Suggested for 8pm, yours to change or turn off.
Let it pass, from Home.
When it arrives · Let it pass · 3-minute Reset · cyclic sighing, then let it pass. Reset is free for everyone, with no cap and no sign-up wall.
Stay if it has not shifted.
On the phone you can stay another 12 minutes — 15 altogether. Three minutes is plenty. The web page does not offer the extra twelve.
That’s the whole thing. Three minutes, whenever you catch yourself reaching. It is free, and it stays free.
Want to keep track?
Two taps to set up. Or keep using it here whenever you need it, without a run.
You’ll find it on your home screen and in Timers whenever you want it.
Consult your doctor before breathwork. Safety information