These are emergency practices, for when you are afraid or beginning to panic. They can also help break the trance of what-if catastrophic thinking. They help reset your nervous system. Scroll down for options.

There is no need to do them all. Pick one that catches your eye. Then if you like, you could try another one. These are simple, like bringing your hands together and feeling the warmth or reading these sentences out loud.

Breathe out at least six seconds

Exhaling at least six seconds activates your relaxation response.

Sing. Hum. Talk in longer sentences. Practice extended exhalation breathing. Dr Peter Levine recommends exhaling with the sound Voo.

(5 min)

Read Out Loud

Read the text on this page or something else out loud.


Hold your own hand, rub your hands together, put 1 or both hands on your heart, feel the warmth.

Place your right hand under your armpit and the left on your opposite shoulder. Feel the warmth as you give yourself a hug.

Place your right hand on your left shoulder, and your left hand on your right shoulder. Slowly tap alternating hands, giving yourself a butterfly hug. In addition to the warmth of your own hug, this also provides bilateral brain stimulation which is helpful for releasing trauma.

Rub your hands together until they are warm.
Cup them over your eyes and absorb the warmth into your eyes.

Box Breathing, a quick reset´╗┐

Box breathing is a pattern of counting 4 on the inhale, hold for 4, exhale for 4 and hold for 4. Repeat a half dozen times.

4, 7, 8 is another pattern that can reset our nervous system. Breathe in to 4, hold for 7 and breathe out for 8. Repeat several times.

Exhale 4 seconds, hold your breath 4 seconds, inhale 4 seconds, hold your breath 4 seconds. If that’s too long, make the count shorter the first two times then lengthen.
( 3 1/2 min)

Shake the Tree

Stand up and shake your hands, arms, shoulders, legs, hips.

Flick tension off the ends of your fingers.

Throw it down

Stand with your arms above your head, fists clenched. Exhale forcefully while you throw your hands down and open your fingers. Throw the energy out of your body and into the ground.

5 4 3 2 1 Senses: Notice and say each out loud

5  LOOK: Look around for 5 things that you can see or 5 things a specific color.
4  FEEL: Notice 4 things that you can feel, like your warm skin, soft shirt.
3  LISTEN: Listen for 3 sounds.
2  SMELL: Say two things you can smell or name your 2 favorite smells.
1  TASTE: Say one thing you can taste or your favorite thing to taste.

Hug a safe person or animal, call a friend

Go out into nature

Relax Your Forehead

Relax your forehead while you worry. Keep softening your forehead and eyebrows and experience letting go of anxious thoughts.
(2 1/2 min)

Stand Down for just 3 minutes

For a few minutes, let yourself know you are safe and its okay to relax.
(3 min)

(6 min read)

When you have 10 minutes

Watch this informative video about how to handle crisis when it hits

The Stillpoint Method

Tools for Healing playlist: Five 2 minute videos describing how to investigate the energy/ sensations/ feelings in our body and learn what they mean.
1. Tapping: How to stay in today while remembering an incident.
2. Tracing: Another method to keep us in the present moment.
3. Changing Focus: Placing the image, the memory on a wall.
4. Locate and Describe: Viewing the sensation like a scientist would.
5. Mining Energy: Why is it here?

A twenty five minute guided practice