Question 1

What is Spill Joy?

Accepted Answer

Spill Joy is a free, browser-based micro-wellness tool. You type how you are feeling, receive an encouraging thought, and follow a guided breathing exercise — all in under two minutes, with no account or download needed.

Question 2

How does the 4-7-8 breathing exercise work?

Accepted Answer

The 4-7-8 technique involves inhaling for 4 seconds, holding the breath for 7 seconds, and exhaling slowly for 8 seconds. The extended exhale activates the vagus nerve, shifting the autonomic nervous system from a fight-or-flight stress response toward a rest-and-digest calm state.

Question 3

Is Spill Joy free to use?

Accepted Answer

Yes. Spill Joy is completely free. No account, no sign-up, and no download required. It runs in any modern web browser.

Question 4

Why does paced breathing help with stress and anxiety?

Accepted Answer

Slow, paced breathing — especially with a longer exhale than inhale — stimulates the vagus nerve, the primary pathway of the parasympathetic nervous system. This signals to the body that it is safe, reducing cortisol, lowering heart rate, and moving the nervous system away from the fight-or-flight response toward calm.