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.
