Calm in the moment

Quick ways to settle when it all feels too much

• A calming breathing exercise: Longer out-breaths tell your body it's safe
• Box breathing: Four equal counts to steady a racing heart
• 5-4-3-2-1 grounding: Use your senses to come back to the present
• One slow breath: Before your next task, breathe out slowly, longer than you breathe in.
• Feel your feet: Press your feet into the floor and notice the ground holding you.