Slow Your Breathing

When things feel intense, slowing your breathing can sometimes help your body settle a little. There's no need to take enormous breaths or get the timing perfect.

• Get as comfortable as you can.
• Breathe in gently through your nose if that feels comfortable.
• Let the breath out slowly.
• If it feels okay, try making the breath out slightly longer than the breath in.
• Repeat a few times without forcing it.

If concentrating on your breathing makes you feel worse, dizzy or uncomfortable, stop and try something else. There are plenty of other options below.

Release Some Tension

You do not need to work through your whole body. Try one or two small things and leave anything that does not feel right.

• Unclench your jaw.
• Let your shoulders drop.
• Relax your hands.
• Stretch your arms or shoulders gently.
• Stand up and walk around for a minute or two if that feels comfortable.
• Try gently tensing and then releasing one muscle group at a time.

Movement is optional. Only do what feels comfortable and safe, and do not push through pain or discomfort.

Do Something That Helps You Settle

It doesn't have to be an exercise. Sometimes an ordinary, familiar thing is easier.

• Put on music you know well.
• Have a shower or bath.
• Make a drink and sit somewhere comfortable.
• Draw, colour, knit, build something or use your hands.
• Read or listen to something familiar.
• Go outside or take a short walk somewhere you feel safe.
• Change into comfortable clothes or grab a blanket.
• Picture somewhere you know, somewhere you've visited or somewhere completely imaginary. Notice what you can see and hear, the temperature and what is around you. Eyes open or closed, whatever feels more comfortable.
• Do something small that normally helps you switch off.

Need Distraction Instead?

If trying to feel calmer isn't what you need right now, that's okay. Sometimes you just need to give your brain something completely different to do for a while.

Passing Time lets you choose how much time you want to get through and gives you things to do while it passes.

Still Having a Rough Time?

That's okay. You don't have to force yourself to feel calm. Sometimes the best you can do is make the next few minutes a little easier.