Simple, evidence-based tools to help you manage stress, process emotions, and build resilience — one breath at a time.
Follow the counts below. Even two minutes of intentional breathing can calm your nervous system and reduce stress.
Used by athletes and first responders to stay calm under pressure.
Breathe in through your nose, hold, breathe out through your mouth, hold. Repeat 4–6 times.
Deeply relaxing — great for anxiety or falling asleep.
Inhale quietly through your nose, hold your breath, then exhale completely through your mouth. Repeat 3–4 times.
Slow, deep belly breaths that lower your heart rate fast.
Place one hand on your belly. As you inhale, feel your belly rise. As you exhale, feel it fall. Repeat slowly for 2–3 minutes.
Checking in with how you feel is the first step to caring for yourself. Log your mood as often as you like.
Writing helps you process your thoughts and feelings. Pick a category and write freely — there are no wrong answers.
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What you tell yourself matters. These are for moments when you need a reminder of your worth.
"I am enough exactly as I am."
When anxiety spikes, grounding brings you back to the present moment using your five senses. Tap each item as you find it.
Look around slowly. Find and tap 5 things you can see right now.
Feel the texture of 4 surfaces. Notice if they are warm, cool, rough, or smooth.
Close your eyes for a moment. Listen and identify 3 distinct sounds.
Notice 2 scents nearby, or think of two of your favorite smells.
Notice one taste — even just the air or your last drink. Then take one slow, deep breath.