Feel calmer
Calm tools
Short guided exercises for anxiety and stress: calm breathing, the 5-4-3-2-1 grounding technique and progressive muscle relaxation.
Breathe with the circle
Slowing your breath tells your body it's safe. Breathe in as the circle grows, hold, and breathe out slowly as it shrinks. A few rounds is enough.
Ready
5
1
Progressive muscle relaxation
Tense one part of your body for about 5 seconds, then let it go for 10 seconds and notice the difference. Sit or lie somewhere comfortable. Skip any area that hurts.
When to use which
Breathing helps most when your heart is racing or your chest feels tight. 5-4-3-2-1 grounding helps when your thoughts are spiralling or you feel detached. Muscle relaxation is good before sleep, or when stress has settled into your shoulders and jaw.