Calm down toolkit - breathing exercises and coping strategies

Calm down toolkit
When things feel too much, try one of these.
🧘
It is okay to feel overwhelmed. Tap a strategy below to help you feel calmer. Take your time.
Breathing
🫁Deep breathing
Slow breathing tells your body it is safe. Try this for a few minutes.
Breathe in
Press start to begin
🔢Box breathing
Breathe in for 4, hold for 4, out for 4, hold for 4. Repeat.
1Breathe IN slowly for 4 counts
2HOLD your breath for 4 counts
3Breathe OUT slowly for 4 counts
4HOLD for 4 counts, then repeat
Grounding
👀5-4-3-2-1
Look around you and notice things using your senses to feel grounded.
5Name 5 things you can SEE
4Name 4 things you can TOUCH
3Name 3 things you can HEAR
2Name 2 things you can SMELL
1Name 1 thing you can TASTE
🦶Feel your feet
Notice your body and where you are to feel more settled.
1Press both feet flat on the floor
2Feel the floor under your feet
3Notice your back against the chair
4Take a slow breath and look around
Movement and distraction
💪Squeeze and release
Tensing and releasing your muscles helps let go of stress.
1Squeeze your hands into fists tight
2Hold for 5 seconds
3Let go and feel them relax
4Try with your shoulders and toes too
🎨Draw your feelings
Get a piece of paper and draw or scribble how you feel right now.
1Grab some paper and something to draw with
2Draw shapes, scribbles, or anything you like
3Use colours that match how you feel
4There is no right or wrong - just draw
🚶Move your body
Moving helps shake off big feelings when they feel stuck inside.
1Stand up and shake your hands
2Roll your shoulders backwards slowly
3Take 10 slow steps around the room
4Come back and take a big breath
🎵Listen to calm music
Put on a favourite calming song and just listen without doing anything else.
1Put on a calm song you like
2Close your eyes if that feels okay
3Just listen and breathe slowly
4Notice how you feel when the song ends