Free download: The 5-Minute Calm Guide
Five simple breathing and grounding skills for anxiety, panic and hard nights, from online counselor Teresa Andrea Jimenez. A printable PDF, emailed to you right away.
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What's inside
Box breathing
In for 4, hold for 4, out for 4, hold for 4. One minute to slow a racing heart.
The long sigh
A double breath in and a long, slow sigh out. Thirty seconds to release tension.
5-4-3-2-1 grounding
Use your five senses to come back to the present moment.
Feet, hands, breath
A one-minute body check-in for moments when you feel far away.
4-7-8 for sleep
A gentle rhythm to help your body settle at bedtime.
This guide is educational and not a substitute for professional care. If you are in crisis, call or text 988, or call 911 if you are in danger.