Free practices for right now

Double-inhale sigh

1. Breathe in through your nose.
2. Before breathing out, take a second, shorter sip of air on top of the first.
3. Breathe out slowly through your mouth, taking longer than the breath in.
4. Repeat three to five times, then breathe normally.

When to use it

You can use it in the car, at a desk, in line, or before a hard conversation. The second short breath in opens more of your lungs, and the long breath out slows your breathing, which can help you calm down faster in a stressful moment.

Stop and switch if

You feel dizzy or lightheaded. This should feel calming, never strenuous.

5-4-3-2-1 grounding

When your thoughts are racing, use your senses to bring your attention back to the room you're in. Name these, aloud or silently:

1. 5 things you can see
2. 4 things you can touch
3. 3 things you can hear
4. 2 things you can smell
5. 1 thing you can taste

Make it easier

Stop after the first step. Naming five things you can see is often enough.

Two-minute body scan

1. Take three slow breaths.
2. Notice your feet touching the floor.
3. Move your attention slowly from your toes up to your head, noticing without trying to change anything.
4. Finish with three more slow breaths.

Make it easier

Keep your eyes open, and scan only as far as your knees. Seated, lying down, and standing all work.

Stop and switch if

Paying attention to your body brings up distress. Open your eyes, look around, and try 5-4-3-2-1 grounding.

Pause check

Use this quick check at a red light, in a waiting room, or right before a meeting.

1. Breath: Is it quick or slow? Let one out-breath be a little longer.
2. Shoulders: Are they lifted? Let them drop a little.
3. Jaw: Are your teeth pressed together? Let them part.

You choose the pace.