2-Minute Tools for Everyday Calm

Quick, evidence-based helpers you can use anywhere. These are 60–120 second “micro-resets” that calm your nervous system without apps or equipment. Try one, notice what changes in your body (breath, jaw, shoulders), and repeat the ones that work best for you.

Box Breathing (4-4-4-4)

1. Inhale 4 • 2) Hold 4 • 3) Exhale 4 • 4) Hold 4.
   Do 4 rounds. Great before calls, in lines, or when you feel “amped.”
   Tip: Imagine drawing a square with your eyes to pace the counts.

4-7-8 Breathing
Inhale 4 • Hold 7 • Exhale 8 (slow, whooshy). Repeat 4 rounds.
Long exhales signal “you’re safe” to your nervous system.
If you get light-headed, shorten the counts and keep the long exhale.

5-4-3-2-1 Grounding
Name 5 things you see • 4 feel • 3 hear • 2 smell • 1 taste.
Pulls attention out of racing thoughts and into the present.
Variation: Swap “taste” for “something kind you can tell yourself.”

Mini Progressive Muscle Relaxation
Tense shoulders 5s • release 10s. Repeat jaw, hands, legs.
Let the exhale be a little longer on the release.

Cold Wrist / Splash (Dive Reflex)
Cool water on wrists or splash your face 30–60s. Calms spikes fast.
Skip if you have cold-sensitivity or certain cardiac conditions.

Which tool when?

• Racing thoughts: 5-4-3-2-1

• Jittery: 4-7-8 or Box

• Tension: Mini PMR

• Sudden spike: Cold wrist/splash

Prefer a guided sequence? Try the 90-Second Reset.
Want a daily habit? See the Guided Anxiety Relief Journal.

Note: These tools complement, not replace, professional care. If symptoms are severe/persistent, talk to a clinician.