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.
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 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
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
Stand Down for just 3 minutes
When you have 10 minutes
A twenty five minute guided practice