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.


Hands

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

Place 1 hand under your armpit and the other hand on your opposite shoulder. Feel the warmth as you give yourself a hug.


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´╗┐

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.

When you have 10 minutes

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

A twenty five minute guided practice