Interactive practice
Exercises to calm the mind and come back to yourself.
Simple, guided practices you can do right now — breathing, grounding, body-based, and reflective. All free. No sign-up.
Breath · 4 min
Box Breathing
Used by Navy SEALs to steady the nervous system. Four seconds in, hold, out, hold.
Breathe in
4
When to use which exercise
Panic or a racing heart
Try 5-4-3-2-1 Grounding or 4-7-8 Breathing. Both pull the body out of fight-or-flight in under two minutes.
Tight body, tense shoulders
Progressive Muscle Relaxation or the Body Scan release stored physical tension.
Spiralling thoughts
Box Breathing steadies attention. Follow with the Journaling prompt to slow the mind down further.
Self-critical inner voice
The Self-Compassion Break interrupts harsh self-talk and softens it.
Overwhelmed or numb
The Mindful Minute is enough. Start absurdly small — one minute is a real practice.
Trouble sleeping
4-7-8 Breathing in bed, then a slow Body Scan from head to toe.
Frequently asked questions
How often should I do these exercises?
Once a day is enough to start. Most people feel a difference within a week of daily practice — even five minutes counts.
Which exercise helps with panic attacks?
Try 4-7-8 breathing or the 5-4-3-2-1 grounding exercise. Both slow the nervous system and pull attention back to the body in under two minutes.
Are these exercises a replacement for therapy?
No. They are supportive tools. If you are struggling, please speak to a qualified professional as well.