A quiet space to pause, breathe and feel more grounded.
This page offers simple calming exercises that may help you slow down, steady your breathing and reconnect with the present moment. It is not a crisis service or a replacement for professional care.
Take a moment for yourself.
Find a comfortable position if you can. You do not need to do this perfectly. Simply allow yourself a few minutes to slow down.
Place both feet on the floor if possible.
Relax your shoulders slightly.
Take your time. You can stop at any point.
Box breathing: breathe in, hold, breathe out, hold.
Follow the circle below. Try breathing in for four seconds, holding for four seconds, breathing out for four seconds, and holding again for four seconds.
Use your senses to come back to the present moment.
The 5–4–3–2–1 method can help when thoughts feel fast, overwhelming or difficult to settle.
Things you can see
Look around and name five things you can see, even small details.
Things you can feel
Notice four things you can physically feel, such as your chair, clothes or feet on the floor.
Things you can hear
Listen carefully and name three sounds around you.
Things you can smell
Notice two smells, or think of two calming scents if none are present.
Thing you can taste
Notice one taste, or take a sip of water and focus on that sensation.
Small reminders for difficult moments.
Read through these slowly. Choose the one that feels most helpful right now.