Calming Exercises
Simple, science-backed techniques to help you find calm in the present moment. No experience needed.
Ambient Sounds
Play calming background sounds while you practise
4-4-6 Breathing
Activates the parasympathetic nervous system to reduce stress
5-4-3-2-1 Grounding
Anchors you to the present moment during anxiety or panic
This technique uses your five senses to bring you back to the present moment. Take a slow breath and begin when you're ready.
Progressive Muscle Relaxation
Systematically tense and release each muscle group to melt away physical tension
This technique guides you through tensing and releasing 8 muscle groups. Each round: tense for 5 seconds, release, then rest and notice the contrast.
Mindfulness Practices
Short practices to cultivate present-moment awareness
Loving-Kindness Meditation
Send warmth and compassion to yourself and others
This practice guides you through sending kind wishes to yourself, a loved one, a neutral person, and all beings. Repeat each phrase silently in your mind.
Guided Visualization
Journey to a peaceful place in your mind's eye
Relaxation Timer
Set a timer and focus on just breathing and being present