Panic Mode

If you’re spiraling, try one of these 90-second resets. (Placeholder page—full version coming soon.)

1) Box Breathing (4-4-4-4) — ~90s

1. Inhale through your nose for 4.
2. Hold for 4.
3. Exhale through your mouth for 4.
4. Hold empty for 4.

Repeat 5–6 rounds. Count in your head or tap fingers 1-2-3-4.

2) 4-7-8 Breathing — ~60–90s

1. Inhale quietly for 4.
2. Hold for 7.
3. Exhale with a soft whoosh for 8.

Do 4 cycles. If dizzy, shorten counts and keep the exhale longest.

3) 5-4-3-2-1 Grounding — ~90s

Name: 5 things you see • 4 feel • 3 hear • 2 smell • 1 taste.

Say them out loud if you can—slow, steady breathing.

These tools can help calm the body but aren’t medical care. If you feel unsafe, use the “Find a Helpline” button in the footer.