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Calm tools

Short, guided exercises for the moments when stress gets loud. Pick one and start — most take less than five minutes.

30 sec – 5 min

Guided breathing

The double-sip long sigh or gentle 2-to-1 breathing. Follow the circle; no breath holds.

Start breathing →About 3 min

5-4-3-2-1 grounding

See 5, touch 4, hear 3, smell 2, taste 1 — with breathing pauses in between.

Start grounding →
Audio guides

Listen and follow along

Hearing a voice means you do not have to remember the steps. New recordings are on the way.

  1. 1The Long-Exhale BreathA guided double-sip sigh and 2-to-1 breathing, with no breath holds.Coming soon
  2. 2Grounding with 5-4-3-2-1A slow, spoken walk through your five senses to bring you back to the room.Coming soon
  3. 3Float Through the WaveA guided practice for letting a wave of anxiety rise, peak and pass without fighting it.Coming soon
  4. 4Body First: Progressive Muscle RelaxationA full guided session that tenses and releases each muscle group from feet to face.Coming soon
  5. 5Wind Down for SleepA slow, spoken wind-down to help a busy mind settle at bedtime.Coming soon
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