~1 minute
Box breathing
Breathe in, hold, breathe out, hold — four equal counts to slow your nervous system down.
Begin~2 minutes
5-4-3-2-1 grounding
Notice things you can see, touch, hear, smell, and taste — a fast way back into your body.
Begin~2 minutes
Body scan
A slow pass from head to feet, releasing tension you didn't know you were holding.
Begin
Box breathing
Round 1 of 4
Breathe in
5-4-3-2-1 grounding
5
Things you can see
Body scan
Forehead & scalp
Let it soften. Release any tightness you find.
Well done.
However that felt, you gave yourself a few minutes you didn't have before.