Calm My Nervous System

Breathing Exercise

4-4-6 breath: inhale for 4, hold for 4, exhale for 6. This activates your parasympathetic nervous system and slows your heart rate.

Grounding Technique

Notice 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, 1 you can taste. This anchors you in the present moment.

Body Reset

Run cold water over your wrists for 30 seconds. This activates your body's dive reflex and quickly lowers heart rate and anxiety.

Gentle Reminder

This feeling is temporary. Your nervous system is not broken, it is responding. You are safe, and this will pass.