Box Breathing Inhale for 4s → Hold 4s → Exhale 4s → Hold 4s
Repeat for 5 minutes to calm your nervous system
Box Breathing Inhale for 4s → Hold 4s → Exhale 4s → Hold 4sRepeat for 5 minutes to calm your nervous system
Cold Water Splash Splash cold water on your face or hold an ice cube.
It shocks your system into relaxation mode.
Cold Water Splash Splash cold water on your face or hold an ice cube.It shocks your system into relaxation mode.
Grounding
🔹 5 things you see
🔹 4 things you can touch
🔹 3 things you hear
🔹 2 things you smell
🔹 1 thing you taste
Bring your mind back to the present.
Grounding🔹 5 things you see🔹 4 things you can touch🔹 3 things you hear🔹 2 things you smell🔹 1 thing you tasteBring your mind back to the present.
Body Scan Sit or lie still.
Mentally scan your body from head to toe.
Notice tension — and release it.
Body Scan Sit or lie still.Mentally scan your body from head to toe.Notice tension — and release it.