Breathing Exercises
1. Box Breathing (4-4-4-4)
• Inhale for 4 seconds
• Hold for 4 seconds
• Exhale for 4 seconds
• Hold for 4 seconds
• Repeat for 2–4 minutes
2. 4-7-8 Breathing
• Inhale for 4 seconds
• Hold for 7 seconds
• Exhale slowly for 8 seconds
• Repeat 3–5 cycles
These exercises activate the parasympathetic nervous system, helping reduce anxiety.
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Grounding Techniques
1. 5-4-3-2-1 Sensory Check-In
• 5 things you can see
• 4 things you can touch
• 3 things you can hear
• 2 things you can smell
• 1 thing you can taste
2. Feet on the Ground
• Sit upright, feet flat
• Feel the weight shift as you press them into the ground
• Focus on that pressure for 60 seconds
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Physical Movement
1. Progressive Muscle Relaxation
• Tense each muscle group for 5 seconds, then release
• Start at toes and move up to head
2. Mini Cardio Burst
• 30 seconds of jumping jacks, brisk walking, or dancing
• Just enough to get your heart rate up and release endorphins
3. Stretching Routine (3–5 minutes)
• Shoulder rolls, neck stretches, side bends, and reaching for your toes
• Focus on the breath as you move
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Cognitive Exercises
1. Name Categories
• Example: Name 5 fruits, 5 animals, 5 cities
• It distracts and re-centers the mind
2. Affirmation and Self-Talk
• Repeat calming phrases: “I am safe.” “This feeling will pass.”
• Keep it simple and believable
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Creative or Sensory Outlets
• Doodle for 2 minutes
• Hold a comforting object or textured item
• Listen to calming music or nature sounds
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These are especially helpful because they require little to no equipment and can be done anywhere—ideal for people who may feel overwhelmed or face cognitive overload.
“For those seeking deeper insights, we offer the option of using a polygraph, which can help visualize areas of the body that may be holding tension or not fully relaxed. This allows us to tailor strategies to address specific needs and achieve greater physical and mental harmony."
