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Feeling stressed? Start here
⚡ Panic attack right now? → Relief in 30 secondsBox Breathing
A 4-4-4-4 technique used by Navy SEALs to rapidly reduce stress. Inhale, hold, exhale, hold — each for 4 seconds.
4-7-8 Breathing
Inhale for 4 seconds, hold for 7, exhale for 8. Activates the parasympathetic nervous system for deep calm.
5-4-3-2-1 Grounding
Anchor yourself to the present moment using your five senses. Highly effective for anxiety and panic.
Progressive Muscle Relaxation
Systematically tense and release muscle groups from feet to face. Releases physical tension held in the body.